Map to Weight Loss
Choose your calorie deficit
Why it Matters:
Your “calorie deficit” is the difference between what your body burns and what you eat.
This is the ONLY scientifically proven way to lose weight.
| Goal | Deficit | Result |
|---|---|---|
| Mild | 200–300 kcal | Slow, sustainable weight loss |
| Moderate | 400–500 kcal | Faster, safe weight loss |
| Aggressive | 600–800 kcal | Short-term only |
Find your TDEE (Total Daily Energy Expenditure)
Use this quick formula:
TDEE = Body weight (kg) × 33
(or body weight in lbs × 15)
Example:
70 kg × 33 = 2310 calories/day
Understand How Weight Loss Really Works
Weight loss is not about starving yourself. It’s about creating a healthy calorie deficit, eating nutritious foods, moving your body, managing stress & building sustainable habits.
5 STEPS TO WEIGHT LOSS
Know your TDEE
Create a safe calorie deficit
Eat high-protein, nutrient-dense meals
Move daily (walk + workouts)
Track your progress weekly