Calorie Deficit Explained: How to Lose Weight Sustainably

Step 1: Estimate your maintenance calories

Your total daily energy expenditure (TDEE) combines your resting metabolism and activity. Use our diet calculator to estimate it with the Mifflin-St Jeor equation.

Step 2: Choose a moderate deficit

A deficit of 10-25% below maintenance is a reasonable range, usually producing 0.25-0.75 kg (0.5-1.5 lb) of loss per week. Avoid going below roughly 1,200 kcal (women) or 1,500 kcal (men) without medical supervision.

Step 3: Protect muscle and appetite

• Eat 1.6-2.2 g of protein per kg body weight.
• Fill half your plate with vegetables.
• Lift weights two or three times a week.
• Sleep seven to nine hours; short sleep increases hunger.

Why weight loss stalls

Daily weight fluctuates by 1-2 kg from water, salt and digestion. As you get lighter, maintenance calories fall, so you may need a small adjustment. Track a two-week average, not a single morning weigh-in.

When to see a professional

Speak with a doctor or registered dietitian if you have a medical condition, take medication, are pregnant, or have a history of disordered eating.

Frequently asked questions

How many calories should I cut to lose 1 kg a week?

Roughly 7,700 kcal equals 1 kg of body fat, so about 1,000 kcal per day, which is aggressive for many people. A slower pace is usually more sustainable.

Do I need to count calories?

Not forever. Many people track for a few weeks to learn portions, then switch to habit-based eating.

This article is for general education and is not medical advice. Speak with a doctor or registered dietitian before starting a new diet, particularly if you have a medical condition, take medication, are pregnant or breastfeeding.