Starting a Weight Loss Journey

You've made the decision. Now comes the harder part: turning motivation into a sustainable plan. The most common reason weight loss attempts fail isn't lack of willpower — it's unrealistic expectations and no concrete targets. Let's fix that with numbers.

Step 1: Know Your Starting BMI

Before setting a goal weight, you need to understand where you are. Bmi calculates your Body Mass Index and categorizes it against both WHO global standards and Asian-specific thresholds (which are stricter, as metabolic risks appear at lower BMIs in Asian populations).

If you're aiming to lose 10 kg, calculate your target BMI at your goal weight. Make sure your target is within the healthy range — not just a number you find appealing. Underweight is also a health risk.

Step 2: Calculate Your Daily Calorie Target

This is where most diets go wrong: cutting too aggressively. Calorie uses the Mifflin-St Jeor equation (the most validated method) to calculate your Basal Metabolic Rate (BMR) and adjust for activity level.

For a 35-year-old, 80 kg, 170 cm sedentary man: - BMR: ~1,780 kcal/day - Sedentary TDEE (Total Daily Energy Expenditure): ~2,136 kcal/day - Moderate deficit target (–500 kcal/day): 1,636 kcal/day

A 500 kcal daily deficit produces approximately 0.5 kg of fat loss per week — the gold standard for sustainable weight loss. At this rate, losing 10 kg takes about 20 weeks (5 months).

Never go below 1,200 kcal (women) or 1,500 kcal (men) without medical supervision. Severe restriction triggers metabolic adaptation and muscle loss.

Step 3: Track Progress in Percentages

Percentage gives you a simple way to track how far you've come. If your starting weight is 85 kg and your goal is 75 kg:

• Lost 3 kg → 30% of goal achieved
• Lost 6 kg → 60% of goal achieved
• Lost 10 kg → 100% goal achieved ✓

You can also calculate your weight loss percentage: (3 kg ÷ 85 kg) × 100 = 3.5% body weight lost. Research shows that losing just 5–10% of body weight produces significant health improvements — reduced blood pressure, better blood sugar, lower joint strain.

A Realistic 5-Month Timeline

The math is simple. The execution takes consistency. Recalculate your calorie target every time you lose 5 kg — your BMR drops as you lose weight, so your deficit needs to adjust accordingly. Use these three calculators as your monthly check-in routine.