Lose 1kg/Week · Maximum Safe Rate
How to Lose 1kg Per Week
Losing 1kg per week requires a daily calorie deficit of ~1,100 kcal — the maximum recommended by Singapore HPB. Use the calculator below to find your personalised daily calorie target. Select 1.0 kg/week as your goal.
Medical disclaimer
Calorie targets are estimates based on population averages. Individual metabolic rates vary. Do not reduce calories below 1,200/day (women) or 1,500/day (men) without medical supervision.
Always consult a qualified healthcare professional for personalised advice.
What It Takes to Lose 1kg Per Week
One kilogram of body fat contains approximately 7,700 kcal of stored energy. To lose 1kg in 7 days, you must burn 7,700 more calories than you consume — a daily deficit of approximately 1,100 kcal.
For most Singaporeans with a TDEE of 1,700–2,200 kcal, this means eating 600–1,100 kcal per day — which is very restrictive. This is why 0.5kg/week (550 kcal deficit) is generally more sustainable and preserves more muscle mass.
Singapore Hawker Food Guide for a Calorie Deficit
| Hawker Dish | Calories | Protein | Deficit-Friendly? |
|---|---|---|---|
| Chicken Rice (no skin) | ~450 kcal | ~30g | ✓ Good choice |
| Fish Soup with Rice | ~380 kcal | ~28g | ✓ Good choice |
| Yong Tau Foo (clear soup) | ~320 kcal | ~22g | ✓ Good choice |
| Wonton Noodle Soup | ~430 kcal | ~20g | ✓ Good choice |
| Char Kway Teow | ~750 kcal | ~15g | ✗ Limit |
| Nasi Lemak (full set) | ~700 kcal | ~18g | ✗ Limit |
| Mee Rebus | ~500 kcal | ~17g | ✗ Limit |
| Teh Tarik (full sugar) | ~170 kcal | ~5g | ✗ Limit |