I'm aiming to eat 1400-1600 a day and burn 500 calories. Given 7700 calories = 1 kg of fat, I would need net 900 calories a day* to lose a kg a week… which even for me seems too low. Think I'll stick with losing ¾KG a week.
*1kg / 7700 cals lost per week = 1100 deficit a day. 2000 (maintenance cals) – 1100 = 900 calories a day.
by Exact-Substance5559