1 kg of body fat contains approximately 7,700 calories. To lose 0.5 kg per week, you need a daily deficit of about 550 calories.

Safe rate of loss: 0.5-1% of body weight per week. Faster rates may lead to muscle loss, metabolic adaptation, and nutrient deficiencies.

Minimum calories: Women shouldn't go below 1,200 kcal/day and men below 1,500 kcal/day without medical supervision.

Note: These are estimates. Real-world weight loss varies due to water retention, muscle changes, and metabolic adaptation. Weigh yourself weekly and adjust calories based on actual progress.