How Many Calories Do I Need to Lose 1 kg Per Week?

If you’ve asked yourself, “How many calories do I need to lose 1 kg per week?”, you’re not alone. This guide gives you the exact math, the safe daily calorie deficit, and step-by-step instructions to personalize your number. You’ll learn how to calculate your TDEE (Total Daily Energy Expenditure), set the right calorie deficit, and build a practical meal-and-movement plan that actually fits your life.

Quick answer: Around 7,700 kcal equals roughly 1 kg of body fat. To lose 1 kg in 7 days, the average daily deficit is about 1,100 kcal/day (7,700 ÷ 7). That said, 1,100 kcal/day is aggressive for most people—many do better with 500–900 kcal/day, which is safer and more sustainable.

What You’ll Learn

• The precise calorie deficit to lose 1 kg per week
• How to calculate your TDEE in 3 minutes
• Real-life examples (office worker vs. active lifestyle)
• A 7-day meal & movement template
• FAQs on plateaus, hunger, and protein targets

The Science: 7,700 kcal ≈ 1 kg of Fat

• 1 kg fat ≈ 7,700 kcal
• To lose 1 kg/week, target a weekly deficit of 7,700 kcal
• Spread across 7 days, that’s ~1,100 kcal/day

But… large deficits can spike hunger, reduce training quality, and increase muscle loss risk. For most adults, a 500–900 kcal/day deficit is a safer sweet spot. If your TDEE is low (e.g., smaller body size or sedentary), aim toward the lower end of the deficit range.

Step 1: Estimate Your TDEE (Total Daily Energy Expenditure)

TDEE is how many calories you burn per day from your basal metabolic rate (BMR) plus activity (work, chores, workouts). A quick, practical way:

1. Estimate BMR (baseline burn at rest).
2. Multiply by an activity factor based on your lifestyle.

Activity factors (quick guide):

• Sedentary (desk + minimal steps): ×1.2
• Lightly active (5–7k steps): ×1.35
• Moderately active (8–12k steps or 3–4 workouts/week): ×1.5
• Very active (manual labor or 5–6 workouts/week): ×1.7

Example: If your BMR is ~1,500 kcal and you’re moderately active (×1.5), your TDEE ≈ 2,250 kcal/day.

Step 2: Choose a Safe Calorie Deficit

• Aggressive: 1,100 kcal/day (theoretical for 1 kg/week)
• Recommended range for most: 500–900 kcal/day
• If smaller body size or new to dieting: 300–600 kcal/day initially, then reassess after 2 weeks

The goal isn’t to starve—it’s to keep your energy, mood, and training quality high while your weight trends down.

Step 3: Calculate Your Daily Target Calories

Use this formula:

Daily Target Calories = TDEE − Chosen Deficit

Example 1 (office worker):

• TDEE: 2,200 kcal
• Deficit: 800 kcal
• Target: 1,400 kcal/day (aim for high protein + lots of fiber and volume foods)

Example 2 (active person):

• TDEE: 2,700 kcal
• Deficit: 900 kcal
• Target: 1,800 kcal/day

Remember: The exact daily number matters less than your weekly average. If you overeat one day, adjust slightly on another.

Macronutrients That Protect Results (and Muscle)

• Protein: 1.6–2.2 g/kg body weight/day (supports fullness and muscle)
• Fat: 0.8–1.0 g/kg/day (hormones & satiety)
• Carbs: Fill the rest (fuel for training, steps, and brain power)

Prioritize lean protein (chicken, fish, Greek yogurt, tofu), fiber (veg, beans), and “volume foods” (berries, leafy greens, broth-based soups). This helps you sustain a calorie deficit without constant hunger.

Sample Day: 1,600–1,800 kcal “Lose 1 kg per Week” Template

How Many Calories Do I Need to Lose 1 kg per Week? (Sample 1,700 kcal Day)

Breakfast (400 kcal):

• 0% Greek yogurt bowl with berries, chia, and a drizzle of honey
• Black coffee or green tea

Lunch (500 kcal):

• High-protein salad: grilled chicken, mixed leaves, cucumber, cherry tomatoes, quinoa, olive-lemon dressing
• Sparkling water

Snack (200 kcal):

• Cottage cheese + apple slices

Dinner (600–650 kcal):

• Air-fried salmon or tofu
• Large roasted veg tray (broccoli, peppers, zucchini)
• Small baked potato or ¾ cup cooked rice

Daily movement goal:

• 8,000–12,000 steps
• 2–4 strength sessions/week (30–45 mins)
• Optional 10–20 min incline walk post-dinner

Adjust portions up/down to match your TDEE − deficit number.

7 Practical Tricks to Stick to Your Deficit 💡

1. Eat protein at every meal (25–40 g).
2. Front-load fiber—start meals with salad/soup.
3. Hydrate—thirst often feels like hunger.
4. Use a smaller plate—portion cues matter.
5. Plan 2 “controlled treats” per week to reduce all-or-nothing binges.
6. Track weekly averages, not single days.
7. Sleep 7–8 hours—poor sleep raises hunger hormones.

Real-World Expectations: Rate of Loss & Plateaus

• Fast loss (0.7–1.0 kg/week) is possible for larger TDEE and highly compliant individuals.
• Moderate loss (0.3–0.7 kg/week) is more common and sustainable.
• Plateaus happen. If weight stalls for 2+ weeks, check your tracking consistency, step count, sleep, and sodium (water retention after salty meals can mask fat loss).

Should Everyone Aim for 1 kg/Week?

Not necessarily. How many calories you need to lose 1 kg per week depends on your TDEE and lifestyle. If your TDEE is low, an 1,100 kcal/day deficit may push you below safe intake levels. In that case, aim for 0.3–0.7 kg/week, protect strength training, and let the process compound.

FAQs (H3)

1) How many calories do I need to lose 1 kg per week safely?

About 7,700 kcal per week, which equals ~1,100 kcal/day deficit. However, most people do best with 500–900 kcal/day to protect energy and muscle, making progress steady and sustainable.

2) Is 1,200 calories per day too low?

It can be, especially for active adults. If TDEE − deficit drops you under ~1,300–1,500 kcal (varies by person), consider smaller deficits or increasing activity. Prioritize protein and strength training to protect lean mass.

3) Why did my weight stall even though I hit my calories?

Possible reasons: water retention (sodium, menstrual cycle, sore muscles), inaccurate tracking, reduced NEAT (you subconsciously move less). Track weekly averages, keep steps high, and recheck measurements after two weeks.

4) Do I need to exercise to lose 1 kg per week?

Diet creates the deficit, but exercise accelerates it and preserves muscle. Combine strength training (2–4x/week) with daily steps (8–12k) for best results and metabolic health.

5) What macro split is best for fat loss?

No single perfect split. A solid baseline is high protein (1.6–2.2 g/kg), moderate fat (0.8–1.0 g/kg), and carbs to fuel training and steps. Tweak based on hunger, performance, and preference.

Final Word

Losing 1 kg per week comes down to your TDEE and a consistent daily deficit. The math is simple; the magic is in adherence. Start with a realistic deficit, lock in protein and steps, train 2–4x/week, and track weekly trends. The results add up—fast.

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With care,
Hassan Tariq
Founder of IdeasBlooming