DAILY CALORIE TARGET
1,800
For 0.5 kg/week weight loss
MAINTENANCE CALORIES
2,300
Based on your current activity level
0% Deficit
25% Deficit
50% Deficit
Projected Weight Loss
70kg →
65kg in
10 weeks
Weight Loss Tips
Prioritize protein - Aim for at least 1.6g per kg of body weight to preserve muscle mass.
Stay hydrated - Drink water before meals to help control appetite.
Get enough sleep - Poor sleep can disrupt hunger hormones and slow fat loss.