How Many Calories Should I Eat to Lose 1kg a Week?

If you want to lose weight, "1kg per week" is often cited as the gold standard for fast yet sustainable progress. But how many calories do you actually need to cut to hit that target?

To lose 1kg of body fat in a single week, you need to create a total weekly energy deficit of approximately 7,700 calories. This breaks down to a daily calorie deficit of 1,100 calories.

While the math sounds simple, achieving this requires a strategic approach to nutrition and tracking. At Nutrola, we use AI to help you navigate these numbers so you can reach your goals without the guesswork or the hunger.

The Science of the 1kg Weight Loss Goal

Weight loss is primarily driven by the law of thermodynamics. When you consume fewer calories than your body burns for energy, it begins to tap into stored fat.

The 7,700 Calorie Rule: One kilogram of body fat contains roughly 7,700 calories of stored energy.

The Daily Breakdown: Dividing 7,700 calories by seven days gives you that 1,100-calorie daily target.

Is it Sustainable? For many people, a 1,100-calorie deficit is quite aggressive. Fitness experts and health organizations generally recommend a weight loss rate of 0.5kg to 1kg per week as the safest range for long-term success.

How to Calculate Your Personal Calorie Target

You cannot know your deficit until you know your "maintenance" calories—the amount of energy your body needs to stay at its current weight. This is known as your Total Daily Energy Expenditure (TDEE).

1. Find Your Basal Metabolic Rate (BMR)

This is what your body burns just by existing. Nutrola uses the Mifflin-St Jeor equation to calculate this accurately based on your age, height, and weight.

2. Factor in Your Activity Level

Your TDEE is your BMR multiplied by an activity factor (sedentary, lightly active, or highly active).

3. Subtract for Your Goal

Once you have your TDEE, you subtract your target deficit. If your TDEE is 2,500 calories, eating 1,400 calories would theoretically result in a 1kg loss per week.

Important Note: Most health professionals advise women not to drop below 1,200 calories and men not to drop below 1,500 calories per day to avoid nutritional deficiencies and metabolic slowdown.

Why Nutrola Makes Achieving a Deficit Easier

The biggest challenge with a 1kg-per-week goal is accuracy. Most people underestimate their portion sizes and hidden calories by 30% or more. This is where Nutrola changes the game.

AI Photo Logging: Instead of searching through endless databases, just snap a photo of your meal. Our AI estimates the portions and calories instantly, reducing the "tracking fatigue" that causes most people to quit.

Macro Optimization: To lose fat rather than muscle, you need adequate protein. Nutrola tracks your macros in real-time, ensuring that as the scale goes down, your muscle mass stays up.

Real-Time Adjustments: As you lose weight, your metabolism changes. Nutrola automatically updates your targets so you never hit a plateau.

Tips for Safe and Consistent Progress

Prioritize Protein: Protein is the most satiating macronutrient. It keeps you full during a deficit and protects your metabolism.

Focus on Volume: Eat high-volume, low-calorie foods like leafy greens, berries, and cruciferous vegetables to fill your plate without blowing your calorie budget.

Don't Ignore Sleep: Lack of sleep increases ghrelin (the hunger hormone), making it nearly impossible to stick to a strict 1,100-calorie deficit.

Consistency Over Perfection: One "off" day will not ruin your week. Nutrola helps you see your weekly averages so you can stay focused on the big picture.

Frequently Asked Questions (FAQ)

Can I lose 1kg a week without exercise?

Yes. Weight loss is primarily driven by a calorie deficit. While exercise helps increase your "calories out," you can achieve a 1kg weekly loss by strictly managing your "calories in" through an app like Nutrola.

Why is the scale not moving if I am in a deficit?

Weight loss is rarely linear. You might be experiencing water retention, muscle gain, or hormonal shifts. If the scale stays still for more than two weeks, Nutrola can help you audit your logs for hidden calories you might be missing.

Is losing 1kg a week too fast?

For most people, 1kg is the upper limit of safe weight loss. If you find yourself feeling extremely fatigued, irritable, or losing hair, your deficit may be too steep. It is often better to aim for 0.5kg and stay consistent for longer.

How many calories are in 1kg of fat?

There are approximately 7,700 calories in 1kg of human body fat.

Take Control of Your Calorie Deficit

Losing 1kg a week is an ambitious but achievable goal when you have the right tools. The key is accurate tracking and a sustainable approach that keeps you energized while in a deficit.

Ready to calculate your perfect calorie target? Download Nutrola today and let our AI handle the numbers while you focus on enjoying your meals. One photo at a time, one kilogram at a time.