What Is a Calorie Deficit?

A calorie deficit occurs when you consume fewer calories than your body burns. Your body uses calories for energy, and if it doesn’t get enough from food, it draws on stored fat for fuel—leading to weight loss. Calorie needs vary based on factors like age, sex, weight, and activity level.

How to Calculate It

First, determine your Total Daily Energy Expenditure (TDEE)—the calories needed to maintain your weight. Subtract your target calorie reduction from this number. For example, if your TDEE is 2,000 calories and you cut 500 per day, you’d eat around 1,500 calories, resulting in about 1 pound of fat loss per week.

Safe Deficit Guidelines

‍‍A daily deficit of 500–1,000 calories is generally considered safe, producing a weight loss of 1–2 pounds per week. Avoid eating fewer than about 1,200 calories (women) or 1,500 calories (men) per day unless medically supervised.

Signs Your Deficit May Be Too Large

• Fatigue and constant hunger
• Feeling unusually cold
• Mood changes
• Hair, skin, and nail issues

Healthy Deficit Tips

• Nutrition: Choose nutrient-rich foods—fruits, vegetables, whole grains, and at least 100g of protein daily to protect muscle.
• Exercise: Increase calorie burn through movement and strength training to boost metabolism.
• Hydration: Drink plenty of water; limit sugary drinks.
• Sleep: Prioritize rest to regulate hunger hormones.
• Medication Support: In some cases, medications such as GLP-1 therapy can help reduce cravings and support a calorie deficit.