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Understanding Your Results
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Frequently Asked Questions
How many calories should I eat to lose weight?
Your calorie target depends on your TDEE and desired pace. A moderate deficit of 500–550 calories per day leads to about 0.5 kg (1 lb) of weight loss per week. This calculator computes your personalised target based on your details.
How fast should I lose weight?
A safe and sustainable rate is 0.5–1 kg (1–2 lbs) per week. Faster weight loss can lead to muscle loss, nutrient deficiencies, and metabolic slowdown. The 'moderate' pace (0.5 kg/week) is recommended for most people.
Why won't my calorie target go below a certain number?
This calculator prevents your target from dropping below 80% of your BMR. Eating too few calories can slow your metabolism, cause muscle loss, and lead to nutrient deficiencies. If you need a larger deficit, increase your activity level instead.
How long will it take to reach my goal weight?
The timeline depends on how much weight you need to lose and your chosen pace. For example, losing 10 kg at 0.5 kg/week takes about 20 weeks (5 months). The calculator shows your exact timeline and milestone checkpoints.
What if I'm not losing weight at the expected rate?
Weight loss isn't always linear. Daily fluctuations of 1–2 kg are normal due to water retention, digestion, and hormonal changes. Track your weekly average rather than daily readings. If you consistently don't lose weight after 2–3 weeks, recalculate with updated weight.
Should I exercise to lose weight?
Exercise supports weight loss by increasing your TDEE and preserving muscle mass. However, diet is the primary driver of weight loss. Focus on your calorie target first, then add exercise for additional benefits and overall health.