What is a calorie deficit?

A calorie deficit means consuming fewer calories than your body burns. A deficit of 500-1000 calories/day leads to approximately 0.5-1 kg weight loss per week.

How big should my calorie deficit be?

For sustainable weight loss, aim for 500-750 calorie deficit daily. This creates 0.5-0.75 kg/week loss. Avoid deficits above 1,000 calories as they cause muscle loss.

Can I lose weight without counting calories?

Yes. Focusing on whole foods, eating more protein and fiber, reducing processed foods, and controlling portions can create a calorie deficit without strict counting.

What is TDEE and why does it matter?

TDEE (Total Daily Energy Expenditure) is your total daily calorie burn. Eating below TDEE creates a deficit. Eating above causes weight gain. Use our TDEE calculator to find yours.

How long to see weight loss results?

With a 500 calorie daily deficit, expect visible results in 4-6 weeks. Weight on scale may drop in 1-2 weeks. Body composition changes take 6-8 weeks to become noticeable.

Calorie Deficit Calculator

Current Weight (lbs)

Goal Weight (lbs)

Age

Gender

Height

ft in

Activity Level

Weekly Loss Goal

Daily Calorie Target

calories/day to lose weight

TDEE (Maintenance)

Daily Deficit

Weeks to Goal

Protein

Carbs

Fat

Frequently Asked Questions

How many calories should I eat to lose 1 pound per week?

1 pound of fat = ~3,500 calories. To lose 1 lb/week, create a 500 calorie/day deficit (500 x 7 = 3,500). This is the most sustainable rate recommended by dietitians. Never eat below 1,200 cal/day (women) or 1,500 cal/day (men) without medical supervision.

What is TDEE?

TDEE (Total Daily Energy Expenditure) is total calories burned per day including exercise. Calculated from BMR (calories at rest) × activity multiplier. Sedentary office worker: BMR × 1.2. Gym 5x/week: BMR × 1.55. Eat at TDEE to maintain weight, below to lose, above to gain.

How much protein do I need while losing weight?

Target 0.7-1.0g protein per pound of body weight to preserve muscle while losing fat. High protein also keeps you fuller longer and has a higher thermic effect (burns more calories digesting). Best sources: chicken breast, Greek yogurt (17g/cup), eggs (6g each), cottage cheese, tuna.