HealthDecember 25, 2024 • 12 min read
Calorie Calculator Guide: 3-Month 10kg Weight Loss
Don't just starve! Learn how to lose weight healthily with scientific calorie calculation.
🎯Key Points
- ✓1kg loss = ~7,700kcal deficit needed
- ✓Healthy rate: 0.5-1kg per week
- ✓Adequate protein + strength training is key
1. The Science of Caloric Deficit
The basic principle of weight loss is simple: eat less than you burn. But knowing "how much" less is the key.
📐 Weight Loss Formula
Daily Deficit × Days = Total Deficit
Ex: 500kcal/day deficit × 90 days = 45,000kcal ≈ 5.8kg loss
⚠️
Warning
Deficits over 1,000kcal/day increase risk of muscle loss, malnutrition, and yo-yo effect. Safe range is 300-700kcal.
2. Calculate Your TDEE
You need to know your TDEE (Total Daily Energy Expenditure) to create an appropriate caloric deficit.
🍎Go to Calorie Calculator
Calculate your exact TDEE and BMR
3. 3-Month 10kg Loss Roadmap
Let's plan based on an adult weighing 80kg with 2,200kcal TDEE.
📅 Month 1: Adaptation
Goal
- • Weight: -2-3kg
- • Daily intake: 1,700kcal (-500)
Diet Strategy
- • Reduce processed foods
- • Protein 1.2g/kg intake
- • Drink 2L+ water
📅 Month 2: Acceleration
Goal
- • Weight: -3-4kg
- • Daily intake: 1,500kcal (-700)
Add Exercise
- • 30min strength training 3x/week
- • 30min cardio 2x/week
📅 Month 3: Finishing
Goal
- • Weight: -3-4kg
- • Total loss: 8-11kg
Maintenance Strategy
- • Gradually increase calories
- • Maintain exercise habit
4. Sample Meal Plan
| Meal | Menu | Calories | Protein |
|---|---|---|---|
| Breakfast | Greek yogurt + banana + almonds | 350kcal | 20g |
| Lunch | Brown rice + chicken breast + salad | 550kcal | 40g |
| Snack | Protein bar or 2 boiled eggs | 200kcal | 15g |
| Dinner | Grilled salmon + sweet potato + broccoli | 500kcal | 35g |
| Total | 1,600kcal | 110g |
5. Avoid Common Mistakes
❌ Don't
- • Extreme restriction (<1,200)
- • Eating only one big meal
- • Ignoring protein
- • Diet only, no exercise
✅ Do
- • Moderate deficit (300-700)
- • 3 meals + snacks regularly
- • 1.6g protein per kg bodyweight
- • Strength + cardio combined
6. Start Now
The first step to successful weight loss is accurate calorie calculation. Calculate your TDEE now and set your goals!