How to Lose 10 kg (22 lbs)
Discover how to lose 10 kg (22 lbs) in a healthy way. Calorie deficit calculation, examples by profile, and practical tips. Track your calories with Voical.
Calorie calculation examples by profile
Sedentary woman, 30 years old, 154 lbs
Active woman, 30 years old, 154 lbs
Sedentary man, 30 years old, 187 lbs
Active man, 30 years old, 187 lbs
Why lose 10 kg?
Losing 10 kg (22 lbs) can have a significant impact on your health. This weight loss can improve blood pressure, reduce the risk of type 2 diabetes, relieve joint stress, and improve sleep quality. It's an ambitious but realistic goal that can transform your daily life.
Calculating your calorie deficit
To lose 1 kg of fat, you need to create a deficit of approximately 7700 kcal. With a daily deficit of 500-700 kcal, you can expect to lose 0.5 to 1 kg per week, or 10 kg in 4 to 6 months. A deficit that's too large (more than 1000 kcal/day) is counterproductive and can lead to muscle loss.
The importance of tracking
Without precise tracking of your calories, it's almost impossible to maintain a consistent deficit. Studies show that we systematically underestimate our calorie intake by 20 to 50%. A tracking tool like Voical helps you stay on track.
Beyond calories
While calorie deficit is key, the quality of your diet also matters. Prioritize protein (1.6g/kg body weight) to preserve muscle mass, fiber for satiety, and limit added sugars.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to Losing 10 kg (22 lbs)
Losing 10 kg is a goal that many people set for themselves, and it’s entirely achievable with the right approach. This guide explains how to reach this goal in a healthy and sustainable way.
The Science Behind Weight Loss
To lose weight, you need to create a calorie deficit, meaning consuming fewer calories than you burn. A deficit of 7700 kcal equals approximately 1 kg of fat lost.
Practical Calculation
If you create a deficit of 600 kcal per day:
- Per week: 600 x 7 = 4200 kcal = about 0.5 kg (1 lb)
- Per month: about 2 kg (4.4 lbs)
- For 10 kg: about 5 months
Mistakes to Avoid
- Too aggressive deficit: Going below 1200 kcal/day (women) or 1500 kcal/day (men) is risky
- Neglecting protein: Essential for preserving muscle mass
- No tracking: Without tracking, you’re navigating blind
- Unrealistic expectations: 10 kg in 1 month is dangerous and unsustainable
Why Voical Can Help You
With Voical, tracking your meals takes 15 seconds instead of 5 minutes. This simplicity makes all the difference over the long term. When tracking becomes easy, you stick with it.