How to lose 3 kg in 3 weeks
To lose 3 kg in 3 weeks, a typical 30-year-old male (175 cm, 80 kg, sedentary) burning about 2099 calories per day would need to eat approximately 963 calories per day.
A typical 30-year-old female (160 cm, 60 kg, sedentary) burning about 1547 calories per day, would need to eat approximately 800 calories per day.
Note for women: This goal may be too aggressive for healthy weight loss. A safe rate of loss for women is typically 0.5-0.75 kg (1-1.5 lbs) per week.
These are rough estimates. Your actual calorie needs depend on your age, gender, height, weight, and activity level. Use the calculator below to get a personalized estimate.
Enter your parameters below to get a personalized estimate
Adjust the parameters below to see projections based on your own body metrics.
To lose 3 kg in 3 weeks, you would need to eat approximately 963 calories per day, given your TDEE of 2099 kcal/day. After reaching your goal, your maintenance intake would be approximately 2063 kcal/day.
Warning: Eating below 1,200 kcal/day is generally not recommended without medical supervision. Consider a longer timeframe — at 1,200 kcal/day it would take approximately 3.9 weeks.
Estimated from your parameters
2099 kcal/day
| Daily Calories | 1 Week | 2 Weeks | 1 Month | 3 Months |
|---|---|---|---|---|
| 963 kcalYour goal (-54%) | 79 kg | 78 kg | 75.7 kg | 67.6 kg |
| 1679 kcal-20% | 79.6 kg | 79.2 kg | 78.4 kg | 75.4 kg |
| 1889 kcal-10% | 79.8 kg | 79.6 kg | 79.2 kg | 77.7 kg |
| 2099 kcalMaintenance | 80 kg | 80 kg | 80 kg | 80 kg |
| 2308 kcal+10% | 80.2 kg | 80.4 kg | 80.8 kg | 82.3 kg |
| 2518 kcal+20% | 80.4 kg | 80.8 kg | 81.6 kg | 84.6 kg |
This calculator is for informational purposes only and is not medical advice. Always consult a doctor or healthcare provider before making changes to your diet.