Weight Loss Calculator

A safe and sustainable rate is 0.5–1 kg per week. Faster weight loss often leads to muscle loss, nutritional deficiencies, and rebound weight gain. Losing 0.5 kg/week requires a daily deficit of about 500 kcal.

A calorie deficit means eating fewer calories than your body burns. If your maintenance calories are 2,500 kcal/day and you eat 2,000 kcal/day, you have a 500 kcal deficit. Over 7 days that equals roughly 3,500 kcal — about 0.5 kg of fat.

High-volume, lower-calorie Nigerian foods include vegetable soups (edikaikong, vegetable egusi), grilled fish, boiled plantain instead of fried, brown rice, beans, ofada rice, and garden egg. Reducing palm oil, reducing swallow portions, and cutting sugary drinks makes a big difference.

Yes. Exercise increases your daily calorie burn and helps preserve muscle mass during a deficit. A combination of cardio (walking, running, football) and resistance training gives the best results. Even 30 minutes of brisk walking daily burns roughly 150–250 kcal.

As you lose weight your body needs fewer calories to function, so the same diet creates a smaller deficit. This is called metabolic adaptation. Recalculate your targets every 4–6 weeks as your weight changes.