How Many Calories Do You Need to Lose 1 Kilo per Week?

Understanding the Calorie Math Behind Losing 1 Kilo per Week

When people ask, “How many calories do you need to lose 1 kilo per week?”, they’re really asking how big a calorie deficit is required. One kilogram of body fat stores roughly 7,700 calories. To lose 1 kilo in seven days, you’d need an average daily deficit of about 1,100 calories (7,700 ÷ 7).

That’s a substantial target. For some, it’s achievable with structured nutrition and activity. For smaller or very active individuals, it may be too aggressive and could impact energy, mood, and training quality. Many health organizations recommend a more conservative 500–1,000 calorie daily deficit, which typically leads to 0.5–1.0 kg per week on average.

Also remember: weekly scale changes reflect a mix of fat, glycogen, and water shifts. Early losses often look faster due to glycogen depletion, while true fat loss follows the math over weeks, not days.

Step-by-Step: Calculate Your Daily Calorie Target

1) Estimate your maintenance (TDEE)

Your Total Daily Energy Expenditure (TDEE) is the number of calories you burn across the day through baseline metabolism, daily movement, digestion, and exercise. You can estimate TDEE using online calculators that combine your age, sex, height, weight, and activity level. This gives your approximate “maintenance calories.”

2) Choose a sustainable deficit

To lose about 1 kilo per week, aim for a weekly deficit of ~7,700 calories. That’s roughly:

• 1,100 calories/day for ~1 kg/week
• 750 calories/day for ~0.7 kg/week
• 500 calories/day for ~0.5 kg/week

If your maintenance is 2,200 calories/day, a 1,100-calorie deficit means eating around 1,100 calories/day—too low for most adults. In this case, consider a smaller deficit plus more activity, or target 0.5–0.7 kg/week for a safer, steadier pace.

For a deeper dive into whether strict tracking suits your lifestyle, this perspective on calorie counting may help: Calorie Counting and Weight Loss

3) Track, test, and adjust

Use a 2–3 week window to evaluate progress. If average weekly loss is slower than expected, gently increase the deficit (reduce intake by ~100–150 calories/day or add 1–2 short walks). If energy dips, hunger spikes, or performance declines, ease the deficit and focus on recovery.

What Influences How Many Calories You Really Need?

Even with a clear deficit target, your actual needs can vary due to:

• NEAT (non-exercise activity thermogenesis): Fidgeting, walking, and daily movement can swing hundreds of calories per day.
• Metabolic adaptation: As you lose weight, your body may burn slightly fewer calories, especially at very low intakes.
• Protein and fiber intake: Higher protein and fiber improve satiety and increase the thermic effect of food.
• Sleep and stress: Poor sleep and high stress can increase hunger hormones and reduce motivation to move.
• Hormonal fluctuations: Menstrual cycle phases affect water retention and appetite.
• Medications and health conditions: Thyroid health, PCOS, and certain medications can alter energy needs.

If your main concern is stubborn belly fat, it’s helpful to understand the lifestyle patterns behind it. You can see what your belly fat says about your lifestyle and use those insights to shape your plan.

Practical Ways to Create a 7,700-Calorie Weekly Deficit

Combining moderate intake changes with realistic activity is often more comfortable than trying to diet hard alone.

• Prioritize protein (1.6–2.2 g/kg body weight) to protect lean mass, improve satiety, and support metabolism.
• Build meals around volume foods: vegetables, salads, broth-based soups, whole fruit, Greek yogurt, legumes, and whole grains.
• Reduce calorie-dense extras: sugary drinks, alcohol, pastries, heavy sauces, large nut butters, and frequent takeaways.
• Plan smart snacks: cottage cheese, edamame, protein shakes, berries, air-popped popcorn.
• Move more, often: 7,000–10,000+ steps/day, plus 2–4 sessions of strength training weekly. Add short “movement snacks” (5–10 minutes) after meals to improve glucose control.
• Use gentle cardio strategically: cycling, incline walking, or swimming can add 200–400 calories of daily expenditure without overtaxing recovery.

Example approach for a larger individual with a 2,600-calorie maintenance aiming at ~1 kg/week:

• Reduce average intake by ~600 calories/day (to ~2,000).
• Add ~500 daily calories of activity through steps, light cardio, and lifting.

For smaller individuals (maintenance 1,800–2,100), consider targeting 0.5–0.7 kg/week to preserve energy and training quality.

How Shapely Fits a Results-Focused Routine

Shapely is designed to support a structured, habit-based approach to weight management. While a calorie deficit remains the driver of fat loss, a consistent routine—nutrition, movement, sleep, and recovery—helps you follow through. Many customers use a Shapely slimming patch as a daily cue to prioritize movement, hydration, and balanced meals. This simple anchor can improve consistency, which matters more than perfection.

Pair your Shapely routine with:

• Meal timing that suits your hunger rhythm (regular meals, or time-restricted windows if preferred).
• Strength training to maintain lean mass and shape your physique.
• Protein-forward, fiber-rich meals to stay fuller on fewer calories.
• Evening wind-down to improve sleep quality and reduce late-night snacking.

Remember, consistency beats intensity. A sustainable plan you can follow for months will outperform a strict plan you can’t maintain for weeks.

Safety, Plateaus, and Realistic Expectations

If a 1,100-calorie daily deficit leaves you exhausted or hungry, it’s likely too aggressive. Consider stepping back to a 500–750 calorie deficit and extend your timeline. Review your weekly average, not day-to-day fluctuations.

• Plateaus happen: Adjust steps, add a short cardio session, or gently trim 100–150 calories/day. Reassess every 2–3 weeks.
• Hydration and sodium: Both affect scale weight. Track trends rather than single weigh-ins.
• Medical considerations: If you have a health condition, take medications affecting appetite or metabolism, or are pregnant/breastfeeding, consult a healthcare professional before making changes.

Key Takeaways

To lose about 1 kilo per week, you’ll need roughly a 7,700-calorie weekly deficit, or around 1,100 calories per day. For many people, a slightly smaller deficit is more sustainable and just as effective over time. Focus on protein, fiber, and daily movement, and use tools and routines—like the Shapely approach—to stay consistent. Whether your goal is 0.5, 0.7, or 1.0 kilo per week, the winning formula is steady habits that respect your metabolism, lifestyle, and recovery.