When I started my diet I was at 82kg now my weight oscillates between 74 and 75kg. I've read that I should target 0.5-1kg weekly weight loss. I tried out a diet with 0.75. I've calculated that my BMR is 1,659 Calories/day and my diet contains food equals to 1600 Calories/day.

A friend of mine who is a dietitian said that I should not decrease my daily calorie intake below my BMR since it can result in an unfavorable response from my body: it can adapt to prolonged decrease in calorie intake and lower its energy needs. I am not a dietitian but I'm stuck with 75kg while my diet in theory should result in a 0.75kg weight loss per week. What could be the problem? Can it be the case described above? If yes what can I do?

Note that I always calculate the weight loss into my daily calorie needs so for example when I was 82kg I was eating something around 1700 calories and now it is around 1600.

I am doing resistance training (2 times per week) and HIIT (2-3 times a week) on different days of each week.

Edit: My height is 168cm and my parameters did not change significantly in the past several weeks (waist/shoulder/etc size)

  • How tall are you? 75kg could be a healthy weight, over or under weight depending on your height. Also, if you are working out you may be building muscle at approximately the same rate you are losing fat.
    – user2861
    May 19, 2014 at 13:15
  • I edited my question.
    – Adam Arold
    May 19, 2014 at 13:20

1 Answer 1


If you can't lower your calorie intake, maybe you should try increasing your workouts a little bit.

Personally, I find 0.5 kg/week already very taxing on my body, especially when I do it several months, as I'm doing right now. In my experience, 0.5 kg/2 weeks is much more doable, while 2 kg/month is easy. But then, I run more than 60 km per week, requiring over 4000 kcal/day. All I have to do is keep my daily intake slightly below 3600 kcal or so, in other words, eat normal, but no more.

Even so, I don't loose weight gradually. It goes in fits and starts. I expect that might be happening to you as well. Be more patient with the results and don't focus on the day-by-day development too much. It's better to see the bigger picture, by putting your weight in a year graph.

Your Answer

By clicking “Post Your Answer”, you agree to our terms of service and acknowledge you have read our privacy policy.

Not the answer you're looking for? Browse other questions tagged or ask your own question.