Faster isn't better. There's a rate of loss that strips fat while protecting muscle, energy, and your ability to stick with it — and pushing past it tends to cost you more than it gains.
A widely used guideline is to lose about 0.5–1% of your body weight per week. For an 80 kg person that's roughly 0.4–0.8 kg a week; for someone heavier, the upper end can be a bit higher in absolute terms. In calorie terms that's typically a 300–500 calorie daily deficit, since a kilogram of body weight is roughly 7,700 calories.
Aggressive deficits accelerate the things you're trying to avoid: more muscle lost alongside fat, sharper drops in energy and training quality, stronger hunger signals, and faster metabolic adaptation. They're also the hardest to sustain — and a plan abandoned in week three loses to a gentler plan followed for months.
The percentage framing matters: someone with more fat to lose can safely lose more in absolute terms at the start, and the rate naturally slows as they get leaner. The leaner you are, the more conservative the rate should be to protect muscle.
The planner lets you set a target weight and pace and projects a realistic finish date, recalculating your calories each week as your weight drops. It caps the deficit so the target never falls below your BMR — which keeps the rate in the sustainable zone automatically.
About 0.5–1% of body weight per week. For most people that's roughly 0.4–0.9 kg (1–2 lb), tending to the lower end as you get leaner.
Yes — heavier people can safely lose more in absolute terms early on, and the rate naturally slows as they lean out. The percentage guideline still applies.
Usually 300–500 calories per day, based on roughly 7,700 calories per kilogram. The planner sets and adjusts this for you.