Weight loss rate

Note: this calculator provides a rough estimate of your required calorie deficit. It does not take into account personal health factors such as pregnancy, muscle mass, or medical conditions and is not intended as a medical diagnosis.

Healthy weight loss: what to keep in mind

Eat enough protein
When eating fewer calories, you risk losing muscle mass as well. You want to avoid this. Protein helps you maintain muscle mass, which is beneficial for your metabolism. Think of chicken, fish, eggs, yogurt, or plant-based options such as tempeh or lentils.
Tip: Try to include a protein source in every meal.

Be active
For your health and weight loss process, it’s important to keep moving. Walking, cycling, strength training, or simply being more active in daily life all count. Exercise supports fat burning and helps your body stay strong and fit.
Tip: Choose something you enjoy so you’ll stick with it longer.

Stay hydrated
Drinking water not only keeps you hydrated but also supports your metabolism and fat burning. Many people mistake thirst for hunger, so drinking enough can also help reduce snacking.
Tip: Start your day with a big glass of water and always carry a refillable bottle.

Get enough sleep
Sleep has a major impact on your hormones. Sleep deprivation increases appetite (especially for sugar and fat) and lowers your motivation to be active. It also slows your recovery after exercise.
Tip: Aim for at least 7 hours of sleep per night for optimal recovery and balance.

Extra tips for a calorie deficit

• Avoid crash diets: a too-large deficit slows down your metabolism and can lead to muscle loss.
• Keep your energy up: choose nutritious, filling foods such as vegetables, protein-rich foods, and whole grains.

Symptoms of an unhealthy calorie deficit

• Fatigue
• Persistent hunger
• Feeling cold
• Mood swings
• Problems with hair, skin, and nails

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