A calorie deficit of ~7,700 kcal is needed per kilogram of fat loss. Spread over a week that's roughly 1,100 kcal per day for 1 kg/week — aggressive. Most people do best at 0.25–0.5 kg/week to preserve muscle.

Protein matters most when losing weight — 1.6–2.2 g per kg of body weight protects lean mass. Carbs fuel hard training; fat keeps hormones healthy. The macro split presets cover the main popular approaches.

Zigzag eating (higher calories some days, lower on others) keeps your weekly average on target while letting you enjoy social meals or fuel hard workouts without guilt.