1 pound of fat is about 3500 cals. Phase 1 is about 900 calories. The average human needs 2, 000 cals a day. 900 - 2, 000 is -1100 cals deficit a day. -1100 X 7 days a week is -7, 700 cals deficit a week. You should lose 1. 5/2 pounds of fat a week. May vary person to person and irregular weight loss happens due to hormones(cycles), constipation, keto plateau, anabolic working out(muscle gain vs. fat loss).