Weight Loss
Projection with caloric deficit
80.0 kg
40200
500 kcal/day
1001500
12 weeks
152
Total weight loss
5.5
kg
Estimated final weight
74.5
kg
Average per week
0.45
kg
74.5 kg80.0 kg
6.8% of body weight
Weight projection
Rules of thumb
- 500 kcal/day deficit → ~0.5 kg/week
- 1000 kcal/day deficit → ~1 kg/week
- Actual results vary with metabolism, activity and adherence.
- Weight loss is rarely perfectly linear — plateaus are normal.
Sources
- Hall KD et al. (2011) — Quantification of energy imbalance on bodyweight. The Lancet 378:826–837.
- Academy of Nutrition and Dietetics — Position on weight management (2016)
- WHO — Obesity: preventing and managing the global epidemic (2000)
This is a mathematical projection. Individual results vary. Always consult a healthcare provider before starting a weight-loss programme.