To lose weight, a calorie deficit means consuming fewer calories than your body burns. A common and healthy guideline is to create a daily calorie deficit of about 500 calories. This typically results in losing approximately 1 pound (about 0.45 kg) per week, since 1 pound of fat roughly equals 3,500 calories
Key Points on Calorie Deficit for Weight Loss
- 500 calories/day deficit is a standard recommendation for safe, sustainable weight loss.
- This deficit can be achieved by eating fewer calories, increasing physical activity, or a combination of both
- Losing 1 to 2 pounds per week is considered healthy and realistic, corresponding to a daily deficit of 500 to 1,000 calories
- Women generally should not consume fewer than 1,200 calories per day, and men should not go below 1,500 calories daily to maintain health and metabolic function
- Large or sudden calorie deficits can cause adverse effects like fatigue, slowed metabolism, and muscle loss, so gradual deficits are safer
How to Calculate Your Calorie Deficit
- Estimate your Total Daily Energy Expenditure (TDEE), which is the number of calories your body burns in a day considering your age, sex, weight, height, and activity level.
- Subtract 500 calories from your TDEE to set a daily calorie intake target for weight loss.
- Track your calories consumed and burned to maintain this deficit consistently
Summary
Aspect| Recommendation
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Daily calorie deficit| ~500 calories
Expected weight loss rate| ~1 pound (0.45 kg) per week
Minimum daily calories (women)| 1,200 calories
Minimum daily calories (men)| 1,500 calories
Safe weight loss rate| 1–2 pounds per week
Creating and maintaining a moderate calorie deficit of about 500 calories per day is the most effective and safe approach to lose weight steadily without compromising health
