Calorie Deficit Explained (In Plain English)
A calorie deficit simply means eating less than your body burns in a day — it's the mechanism behind essentially all weight loss.
How to find your number
Start with your estimated maintenance calories (what keeps your weight stable), then subtract a modest amount — typically 300-500 calories — to create a sustainable deficit.
Why bigger isn't always better
A very large deficit can feel faster on paper but is harder to sustain, often leading to muscle loss, fatigue, and eventually quitting. A smaller, consistent deficit usually wins.
Recalculating over time
As you lose weight, your maintenance calories drop slightly — recalculate your target every 10-15 lbs to keep the deficit accurate.
Digital food scale
Accurate portions make hitting your deficit far more consistent.
This content is for educational purposes only and is not a substitute for personalized advice from a registered dietitian, especially with any underlying medical condition.