How Many Calories to Cut for Safe, Sustainable Weight Loss

Weight loss boils down to a simple equation: burn more calories than you consume. While straightforward, sustainable results require smart strategies backed by nutrition science.

Avoid Eating Too Few Calories

Always prioritize adequate nutrition. Active individuals need more calories than sedentary ones. A registered nutritionist can provide tailored advice based on your lifestyle and goals.

Read also: '5 tips to burn more calories'

The Calorie Deficit Calculation

To lose half a kilogram per week, create a 3,500-calorie weekly deficit—about 500 calories per day.

Balance Diet with Exercise

Don't cut all 500 calories from food alone. Instead, reduce intake by 250 calories and burn 250 more through activity for a healthier approach.

Track with a Food and Exercise Diary

Committed to results? A detailed diary tracks exact intake and burn, empowering data-driven adjustments.