Kcalbit

How fast is “safe enough” for most people, and how to correct course.

Faster isn't always better. Aim for a pace you can sustain and recover from.

Typical safe ranges

• Light/normal: 0.25–0.75 kg/week
• Higher body fat: up to ~1.0 kg/week early on

Use trend weight (weekly average). If the 2-week trend is flat, decrease ~100–200 kcal/day; if it's too fast and hunger/energy crash, add ~100–200 kcal/day.

Protein & training

Keep protein ~1.8–2.2 g/kg and resistance train 2–3x/week to preserve muscle.