Hello, the correct way to lose weight is to reduce the fat in adipose tissue. Each gram of fat will produce 9 calories, so if you want to reduce 1 kg of fat, from a medical point of view, you must consume 7700 calories. If you lose 500 calories a day, it will take 14 days to lose 1 kg.

Guiding opinions:

However, people have metabolism every day and must have the most basic calorie intake to maintain the needs of the body. Generally speaking, boys need 1600 calories a day and girls need 1200 calories.