A calorie deficit means eating fewer calories than your body expends. This forces your body to use stored energy, resulting in weight loss.
Calorie deficit amounts and results
| Deficit | Weekly loss | Sustainability |
|---|---|---|
| 250 calories | ~0.5 lb (0.25 kg) | Easy to maintain |
| 500 calories | ~1 lb (0.5 kg) | Moderate challenge |
| 750 calories | ~1.5 lb (0.7 kg) | Requires discipline |
| 1,000 calories | ~2 lb (1 kg) | Hard to sustain long-term |
How to calculate your calorie deficit
- Find maintenance calories with our calculator
- Subtract your desired deficit (250–500 recommended)
- This result is your daily eating target
- Use the calorie calculator for automatic targets
Calorie deficit mistakes to avoid
| Mistake | Fix |
|---|---|
| Eating too little | Never below 1,200 calories |
| Ignoring protein | 1.6–2.2 g/kg to preserve muscle |
| Not tracking accurately | Use food scale and nutrition data |
| Inconsistent logging | Track everything, including bites and sauces |
| Over-exercising | Prioritize nutrition over excessive cardio |
Signs your deficit is too large
- Constant fatigue or weakness
- Irritability or mood swings
- Sleep disruption
- Loss of menstrual cycle (women)
- Plateau after initial loss
Maintaining your calorie deficit
Strategies that work:
- Protein first: 1.6–2.2 g/kg preserves muscle and satisfies
- Fiber-rich foods: Vegetables, legumes add volume with few calories
- Meal planning: Prep prevents impulsive food choices
- Flexible dieting: Include foods you enjoy within targets
- Track with food calories search for accuracy
Calorie deficit and metabolism
Large deficits signal "famine" to your body:
- Slows metabolic rate 5–10%
- Increases hunger hormones
- Reduces non-exercise activity
Moderate deficits minimize these adaptations.
When to adjust your calorie deficit
After 2–3 weeks:
- If losing >2 lb/week: Increase calories slightly
- If losing <0.5 lb/week: Decrease by 100–200 calories
- If weight stalled 1+ weeks: Recalculate maintenance with TDEE calculator