How to lose 1 kg per week

To lose 1 kg, you theoretically have to cut back on 3850 calories per week or 550 calories per day. Instead of cutting back on calories alone, you can burn some calories by exercising.

To lose weight you have to use up more energy than you are taking in. There are several ways to do that which includes increasing activity levels and decreasing caloric intake

Word of caution: Do not consume less than 1200 calories per day if you are dieting for extended periods. Diets which are less than 1200 calories per day are not nutritionally adequate and over a period of time, you may not be getting enough of certain nutrients

For a healthy diet: The present recommendation for carbohydrate, protein and fat distribution is 50-55% for carbohydrate, 12-15% for protein and 30-35% for fat for healthy adults. That works out to 250- 275 grams of CHO, 60-75 grams of protein and 66-78 grams fat for a 2000 calorie diet.