How to lose 7 kg in a month
To lose 7 kg in a month, a typical 30-year-old male (175 cm, 80 kg, sedentary) burning about 2099 calories per day would need to eat approximately 800 calories per day.
Note for men: This goal may be too aggressive for healthy weight loss. A safe rate of loss for men is typically 0.5-1 kg (1-2 lbs) per week.
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.
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2099 kcal/day
To lose 7 kg in 1 month, you would need to eat approximately 248 calories per day, given your TDEE of 2099 kcal/day. After reaching your goal, your maintenance intake would be approximately 2015 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 2.1 months.
| Daily Calories | 1 Week | 2 Weeks | 1 Month | 3 Months |
|---|---|---|---|---|
| 248 kcalYour goal (-88%) | 78.3 kg | 76.7 kg | 73 kg | 59.8 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 |