crunch your digits

Step 3 : Crunch your Digits

Based on the 0.5kg a week deemed the best rate of loss for people under 100 kg, you’ll need a cumulative deficit of 14,700 kJ a week (on paper, there are 14,700 kJ in half a kilo of body fat).

If you want to take things slowly, a weekly deficit of 7,350 kJ will net you around a quarter of a kilo a week. While you can let loose some days and pull back more severely on others (a.k.a. intermittent fasting), keeping the daily deficit consistent – give or take an extra yoghurt – will guard against eating based on entitlement and penance rather than hunger.