Question 1

How accurate is this weight loss forecast calculator?

Accepted Answer

This calculator uses the widely accepted formula that 1 kg of body fat equals approximately 7700 calories. Actual weight loss can vary based on metabolism, hormonal balance, sleep quality, stress levels, and other individual factors. Use it as a guiding forecast, not a guarantee.

Question 2

What is a healthy daily calorie deficit?

Accepted Answer

A healthy calorie deficit is typically 500-750 kcal per day, which results in 0.5-0.75 kg weight loss per week. Larger deficits (over 1000 kcal) are not recommended without guidance from healthcare professionals, as they can lead to muscle loss, fatigue, and nutritional deficits.

Question 3

Why isn't the weight coming off even with a calorie deficit?

Accepted Answer

Several factors can affect: water retention (especially with new exercise), irregular sleep, stress that increases cortisol, inaccurate calorie tracking, or metabolic adaptation during prolonged dieting. Consider taking photos and measurements in addition to weight, as body composition can change without weight changing.

Question 4

Should I eat the same amount every day or vary calorie intake?

Accepted Answer

Both strategies work. Some prefer consistent intake, others use 'calorie cycling' (higher calories on training days, lower on rest days). What matters is the weekly average deficit. Choose what's most sustainable for you.

Question 5

What happens if I hit a weight loss plateau?

Accepted Answer

Weight plateaus are normal and occur when the body adapts. Strategies: gradually increase activity, reassess calorie intake (needs decrease as weight goes down), ensure adequate protein (1.6-2.2g per kg body weight), prioritize sleep and manage stress. A monthly 'refeed day' (higher carbs) can also help.

Weight Loss Forecast Calculator

Weight Loss Forecast Calculator