If you would like to BURN FAT, then click on the TDEE calculator and take your total daily energy expenditure and select a calorie deficit: 250-calorie deficit every day for a week → ~0.2 kg (0.4 lbs) lost per week 500-calorie deficit every day for a week → ~0.5 kg (1 lb) lost per week 700-calorie deficit every day for a week→ ~0.7 kg (1.5 lbs) lost per week 1,000-calorie deficit every day for a week → ~1 kg (2.2 lbs) lost per week Now, with your deficit calorie number, select a meal plan at that amount calories to follow.