Lose 1 kg Per Week: Exact Calories & Simple Plan

If you’re asking “how many calories do I need to lose 1 kg per week?”, here’s the simple answer: about 7,700 calories equals 1 kg of body fat. To lose 1 kg in 7 days, you need a weekly deficit of ~7,700 kcal, which is roughly 1,100 kcal per day.
But for most people, a 500–900 kcal daily deficit is safer, easier, and more sustainable.

In this guide, you’ll learn how to calculate your number (not a random number from the internet), build a simple meal-and-movement plan, and avoid common mistakes that cause plateaus.

What You’ll Learn (Quick Overview)

The exact math behind losing 1 kg per week
How to find your TDEE (Total Daily Energy Expenditure)
The best daily calorie target for steady fat loss
A 1,700–1,900 kcal sample day you can copy
Practical tips to stay full, energetic, and consistent
FAQs to solve common problems fast

7,700 kcal = 1 kg of Fat (The Easy Math)

1 kg fat ≈ 7,700 kcal
Weekly goal: lose 1 kg → 7,700 kcal deficit
Daily average deficit: ~1,100 kcal/day

Reality check: A daily 1,100 kcal deficit is aggressive. Many people do better with 500–900 kcal/day. This still gets great results and protects your energy and mood.

Use the main keyword naturally: How many calories do I need to lose 1 kg per week? It depends on your TDEE and a deficit you can actually stick to.

Step 1 — Calculate Your TDEE (Your Daily Burn)

TDEE is how many calories you burn in a day from your BMR (resting burn) plus activity (work, chores, workouts). You don’t need complex math—just estimate:

Activity factors:

Sedentary (desk, low steps): × 1.2
Lightly active (5–7k steps): × 1.35
Moderately active (8–12k steps or 3–4 workouts): × 1.5
Very active (manual job/athlete): × 1.7

Example:

BMR ≈ 1,500 kcal
Moderately active (×1.5) → TDEE ≈ 2,250 kcal/day

Now we can answer the question “how many calories do I need to lose 1 kg per week?” by subtracting a smart deficit from your TDEE.

Step 2 — Pick a Smart Calorie Deficit

Gentle & steady: −500 kcal/day
Faster but still doable: −700 to −900 kcal/day
Very aggressive (short bursts only): up to −1,100 kcal/day

Important: If your TDEE is low (smaller body, very sedentary), a big deficit might drop your calories too low. In that case, aim for −300 to −600 kcal/day and increase steps.

Step 3 — Your Daily Calorie Target

Target Calories = TDEE − Deficit

Example A (office worker):

TDEE: 2,200 kcal
Deficit: 700 kcal
Target: ~1,500 kcal/day

Example B (active person):

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

Your weekly average matters more than any single day. If you go over one day, go a little under on another. Keep it flexible and kind.

Protein, Fiber, and Carbs: Keep You Full & Strong

Protein: 1.6–2.2 g per kg body weight per day (protects muscle, increases fullness)
Fat: 0.8–1.0 g per kg (hormones, satiety)
Carbs: Use the rest of your calories (fuel for steps and workouts)

Great choices: chicken, fish, eggs, Greek yogurt, tofu, beans, lentils, oats, potatoes, rice, wholegrain breads, fruit, and lots of colorful veggies.

How Many Calories Do I Need to Lose 1 kg per Week? (Sample 1,700–1,900 kcal Day)

This section uses the main keyword in an H2, as requested.

Breakfast (~400 kcal):

Greek yogurt (0–2% fat), mixed berries, 1 tbsp chia, drizzle of honey
Coffee or tea (milk optional)

Lunch (~500 kcal):

Big bowl salad: grilled chicken/tofu, quinoa, mixed leaves, tomatoes, cucumber, olive-lemon dressing
Sparkling water

Snack (~200 kcal):

Cottage cheese or skyr + apple slices

Dinner (~600–700 kcal):

Air-fried salmon or marinated tofu
Roasted veg tray (broccoli, peppers, zucchini)
Small baked potato or ¾ cup rice

Movement Goal:

8,000–12,000 steps
2–4 strength workouts/week (30–45 min)
Optional 10–20 min walk after dinner

9 Practical Tips That Make the Deficit Feel Easy 💡

Protein every meal (25–40 g).
Start meals with fiber (salad, soup, veg).
Hydrate well—thirst looks like hunger.
Use a smaller plate to nudge portions.
Save room for a small treat (planned), not a binge.
Keep steps high—your “secret burn.”
Sleep 7–8 hours to control cravings.
Plan simple, repeatable meals on busy days.
Track weekly averages, not single days.

Common Mistakes That Stall Progress (And Quick Fixes)

Calorie creep: sauces, oil, nuts → measure for 7 days
Weekend blowouts: budget a maintenance day for social meals
Only cardio, no lifting: add 2–4 full-body sessions
Low protein & fiber: set targets and build meals around them
Water retention: watch sodium for a few days; be patient with the scale

Internal Links (Helpful Tools)

FAQs (H3)

1) Is it safe to lose 1 kg per week?

It can be safe for some, but it’s aggressive. If your TDEE is high and your diet is protein-rich, it’s possible. Many people do better at 0.3–0.7 kg/week with a 500–900 kcal deficit.

2) What if my calorie target feels too low?

Increase steps and strength training, and use a smaller deficit. You’ll still lose fat—just more comfortably.

3) Why did the scale stop moving?

Often it’s water retention, low steps, or calorie creep. Track weekly averages, measure your waist/hips, and recheck after two weeks.

4) How much protein should I eat?

Aim for 1.6–2.2 g/kg body weight. Spread protein over 3–4 meals to stay full and protect muscle.

5) Do I need cardio to lose 1 kg per week?

You need a calorie deficit. Cardio helps, but strength training + steps is the most powerful combo for fat loss and body shape.

Final Word

So, how many calories do I need to lose 1 kg per week?
Start with your TDEE, then create a 500–900 kcal daily deficit you can stick to. Eat high protein, keep fiber high, walk more, and lift 2–4 times per week. Track weekly trends, not just one day. Simple habits, consistent action—results follow.

#WeightLoss #CalorieDeficit #Lose1Kg #TDEE #FatLoss #HighProtein #HealthyEating #MealPlan #FitnessTips #SustainableDiet

With care,
Hassan Tariq
Founder of IdeasBlooming

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