What is a Calorie Deficit?
A calorie deficit occurs when you consume fewer calories than your body burns. This is the foundation of all weight loss. To lose 1 pound (0.45 kg) of fat, you need a deficit of about 3,500 calories over time.
How Much Should You Cut?
For most people, a daily deficit of 500-750 calories is safe and effective, leading to 0.5-1 kg (1-2 lbs) of weight loss per week. Larger deficits can cause muscle loss and slow metabolism.
Pro Tip
Use our TDEE Calculator to estimate your daily calorie needs, then subtract 500 for a safe starting deficit.
Common Mistakes
- Cutting calories too aggressively
- Not tracking food intake accurately
- Ignoring protein and macro balance
- Not adjusting as you lose weight
How to Track Your Deficit
Track your calories using apps or food diaries. Recalculate your TDEE every few weeks as your weight changes. Combine a moderate deficit with strength training for best results.
Ready to Start?
Calculate your TDEE and set your calorie deficit with our free tools.
TDEE Calculator