Calorie deficit, explained
Weight loss comes down to eating a bit less energy than you use, for long enough. Here's how to set a deficit you can stick to.
What is a calorie deficit?
A calorie deficit means eating fewer calories than your body burns. Your body makes up the difference from stored energy, mostly fat, so your weight goes down over time.
How big should it be?
| Daily deficit | Approx. loss per week | Feels like |
|---|---|---|
| 250–300 kcal | 0.25 kg (½ lb) | Barely noticeable |
| 500 kcal | 0.5 kg (1 lb) | Sustainable for most |
| 750–1,000 kcal | 0.75–1 kg (1½–2 lb) | Hard; more muscle loss |
About 7,700 kcal corresponds to roughly 1 kg of body fat. Try the calorie deficit calculator.
Why you're not losing weight in a deficit
- The deficit is smaller than you think. Portions, cooking oil, drinks and weekends add up.
- Water hides fat loss. Salt, carbs, hormones and new exercise can mask progress for one to two weeks.
- Your needs went down. A smaller body burns less, so recalculate every few kilograms.
- Too short a window. Judge by a two- to three-week trend, not daily weigh-ins.
Keeping muscle
Eat enough protein (about 1.6–2.2 g/kg) and do some resistance training. Both help most of the weight you lose come from fat. See how much protein you need.
FAQ
Frequently asked questions
Can I lose weight without counting calories?
Yes, if you reduce intake some other way. Counting simply makes the deficit visible and easier to keep.
How long does it take to see results?
Most people see a downward trend within two to four weeks of a consistent deficit.
Is a calorie deficit safe?
A moderate deficit is safe for most healthy adults. Talk to a doctor if you're pregnant, have a medical condition or a history of disordered eating.