How to lose 3 kg in 8 weeks
To lose 3 kg in 8 weeks, a typical 30-year-old male (175 cm, 80 kg, sedentary) burning about 2099 calories per day would need to eat approximately 1661 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 1109 calories per day.
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 8 weeks, you would need to eat approximately 1661 calories per day, given your TDEE of 2099 kcal/day. After reaching your goal, your maintenance intake would be approximately 2063 kcal/day.
Estimated from your parameters
2099 kcal/day
| Daily Calories | 1 Week | 2 Weeks | 1 Month | 3 Months |
|---|---|---|---|---|
| 1661 kcalYour goal (-21%) | 79.6 kg | 79.2 kg | 78.3 kg | 75.2 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.