How Calorie Calculations Work
Weight management fundamentally comes down to energy balance. If you consume more calories than you burn, you gain weight. If you consume fewer, you lose weight.
Calorie Deficit (Weight Loss)
To lose 1 kg of body fat, you generally need a deficit of approximately 7,700 calories.
- 0.5 kg/week: ~550 calorie deficit per day.
- 1.0 kg/week: ~1,100 calorie deficit per day.
Calorie Surplus (Weight Gain)
To gain weight, you must eat more calories than you burn. Gaining 1 kg requires a surplus of 7,700 calories.
- 0.5 kg/week: ~550 calorie surplus per day.
- 1.0 kg/week: ~1,100 calorie surplus per day.
The Role of Protein
When eating in a deficit (to lose weight), it is crucial to consume adequate protein to preserve muscle mass. Aim for at least 1.6g to 2.2g of protein per kg of body weight.