What is the required energy deficit per unit weight loss?

The required energy deficit per unit weight loss depends on various factors, such as the individual's body composition, metabolic rate, and activity level. In general, to lose one pound of body weight, an individual must create a calorie deficit of \approx imately 3,500 calories. Therefore, to lose one kilogram of body weight, an individual would need to create a calorie deficit of \approx imately 7,700 calories.

However, it is important to note that creating too large of a calorie deficit can be counterproductive and harmful to one's health. Rapid weight loss can result in the loss of lean muscle mass, a decrease in metabolic rate, and nutritional deficiencies. Therefore, a gradual weight loss of 0.5-1 kg per week is considered safe and effective for most individuals. To achieve this, a daily calorie deficit of 500-1000 calories is recommended, which can be achieved through a combination of dietary changes and increased physical activity. It is always best to consult with a healthcare professional or a registered dietitian to determine a safe and effective weight loss plan based on individual needs and goals.