How to lose 30 kg
To lose 30 kg, with a moderate daily deficit of 500 calories, it would take approximately 15.4 months for a typical adult (30 years old, male, 175 cm, 80 kg) with a sedentary lifestyle.
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2099 kcal/day
To lose 30 kg in 4 weeks, you would need to eat approximately -6151 calories per day, given your TDEE of 2099 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 8.6 months.
| Daily Calories | 1 Week | 2 Weeks | 1 Month | 3 Months |
|---|---|---|---|---|
| -6151 kcalYour goal (-393%) | 72.5 kg | 65 kg | 47.9 kg | 0 kg |
| 1679 kcal-20% | 79.6 kg | 79.2 kg | 78.4 kg | 75.1 kg |
| 1889 kcal-10% | 79.8 kg | 79.6 kg | 79.2 kg | 77.6 kg |
| 2099 kcalMaintenance | 80 kg | 80 kg | 80 kg | 80 kg |
| 2308 kcal+10% | 80.2 kg | 80.4 kg | 80.8 kg | 82.4 kg |
| 2518 kcal+20% | 80.4 kg | 80.8 kg | 81.6 kg | 84.9 kg |