What Is a Calorie Deficit?
Calories are a measure of the amount of energy in food. All the cells in your body require energy to work properly, just like a car needs fuel. They get that energy from the foods that you eat. Your body breaks down that food during digestion, releasing energy. Those food calories — now converted to energy — power everything that you do: breathing, thinking, walking, sleeping, digesting, and everything else.
But your body may not need to use all that energy right after you eat. It stores those extra calories (mostly as fat but also as carbohydrates) for later use. When you go to the gym, study hard for a test, or do any other activity that requires a lot of energy, your body taps into those energy stores.
If your activities burn fewer calories than you take in, those stores of extra calories will grow, and you will gain weight.
But the opposite is also true: You will lose weight if you burn more calories than you consume. That’s because doing so creates a calorie deficit. It forces your body to burn through the stores of fat that you have built up. This leads to weight loss. In fact, you won’t lose weight without a calorie deficit.
What Should Your Calorie Deficit Be?
A good rule of thumb for healthy weight loss is a deficit of about 500 calories per day. That should put you on course to lose about 1 pound per week. This is based on a starting point of at least 1,200-1,500 calories a day for women and those assigned female at birth, and 1,500 to 1,800 calories a day for men and those assigned male at birth. It can be unhealthy to take in less than that per day. Talk to your doctor about the minimum calories you need.
Keep in mind that you may not need a calorie deficit at all. You only need it if you want to lose weight for health or other reasons. Always talk to your doctor before you start a weight loss plan, especially if you have health problems.
How to Reach a Calorie Deficit to Lose Weight
Reaching a calorie deficit sounds simple: Eat fewer calories than your body needs. But first, you need to know how many calories your body needs each day. Then you take that total number of calories and subtract from it the number of calories needed to achieve the calorie deficit you desire.
An example: Let’s say you find that you need roughly 2,000 calories a day, and you want to lose about 1 pound per week. You could do this by eating about 500 fewer calories every day. So, your goal would be to eat 1,500 calories daily. That creates a 500-calorie deficit.
There’s another way. Instead of eating fewer calories daily, you may increase the amount of exercise you do so that you burn 500 more calories every day. The result: You need 2,500 calories daily, but you keep having 2,000 calories. You have created that same 500-calorie deficit.
You can also mix and match: Increase the amount of exercise you do daily to burn, say, 200 more calories while cutting 300 calories from your daily diet. Your calorie deficit: 500.
These examples simply explain how it’s done. The best way to create and maintain your calorie deficit is the one that works for you.
Keep in mind that your calorie needs depend on several things: your age, sex, height, weight, and exercise habits. This calculator can help you figure out your daily calorie requirements.
Here are other things that determine your calorie needs:
Your metabolic rate. This is how quickly or slowly you burn calories at rest. It varies widely from person to person.
Some health conditions. Hypothyroidism, in which your thyroid gland is underactive, slows metabolism. So does Cushing’s syndrome, a condition that’s caused by having too much of the hormone cortisol.
Remember, creating too much of a calorie deficit is a bad idea. It can cause several side effects, including:
- Constipation
- Dehydration
- Fatigue
- Headaches
- Nausea
It may also leave you feeling “hangry”: angry because you’re hungry.
Along with those side effects, your body may struggle to adjust to a large calorie deficit, and it can be hard to maintain. You’ll likely have long-term success with a significant but sustainable calorie deficit.
Diet Plan for a Calorie Deficit
There’s no single best approach to cutting calories. In general, as long as you cut the calories and maintain a minimum amount, you will lose weight.
One proven method is to replace all sugar-sweetened beverages with water, which has no calories. That means soda, sports drinks, energy drinks, sweetened waters and iced teas, and other high-calorie beverages. And don’t forget: Fruit juices contain abundant calories. A 6-ounce serving has 60-120 calories.
Water not only keeps you hydrated but may also help you adapt to a lower-calorie diet. And keep in mind: When you feel hungry, it may actually be a sign you're thirsty, so reach for a glass of water rather than a caloric snack.
The DASH and Mediterranean diets also show some success. These focus on eating:
- Fresh fruits and vegetables
- Lean proteins
- Whole grains
- Nuts
- Seeds
These types of foods help you feel full longer, so you may be less likely to snack between meals. Just be sure to count your calories. Smaller portions can help, too, along with careful planning of your meals.
A registered dietitian can help you figure out healthy ways to manage your portions and lower your daily calories.
Other tips for maintaining a calorie deficit:
Curb your simple carbs. Limit your intake of white bread, white rice, regular pasta, and other low-fiber, high-carb foods; they won’t help you feel as full as high-fiber complex carbs such as brown rice and other whole grains as well as whole fruits and vegetables.
Go light at restaurants. Avoid large portions and high-fat menu offerings. Start with a small salad or a light soup to fill you up, so you don’t overdo it. Have fresh fruit or sorbet for dessert.
Read food labels. Important info, such as calorie counts and sugar content, can help guide your choices. Take time to compare. For example, some yogurts contain more sugar than others, even if they have less fat.
Limit prepackaged meals. These often contain more fat, sugar, and salt than you want. Cooking meals made from whole foods puts you in greater control.
What are the best calorie-deficit breakfast options?
For your first meal of the day, focus on fiber and animal or plant protein, which both promote fullness. That may help you avoid snacking throughout the day. Here are a few examples:
- Plain Greek yogurt, with added berries, nuts, or seeds
- A two- or three-egg omelet (or egg white omelet) with mixed vegetables and 1/4 cup of feta cheese or shredded low-fat cheese
- A smoothie heavy on the protein, with a half-cup of Greek yogurt or a scoop of protein powder, a cup of frozen fruit, a cup of leafy green veggies like spinach or kale, and low-fat milk or an unsweetened milk alternative
Physical Activity for a Calorie Deficit
Research shows that diet changes alone raise your calorie deficit more easily than exercise alone. Still, you often get the best weight loss results if you combine diet changes with moderate-to-vigorous exercise.
Shoot for 30 minutes or more on most days of the week, though 45 minutes or more may be better for keeping the weight off. You don’t have to do it all at once. You can do shorter bouts throughout the day. Think 10-minute spurts.
For a brief moderate workout, take a walk around the block or do a bit of gardening or lawn mowing in the afternoon. Bike riding and swimming are also great options. More vigorous exercise includes running, heavy yard work, and aerobic dancing, such as Zumba.
Strength training also can help with weight loss. Make a plan to lift weights at least twice a week. You can use dumbbells, barbells, kettlebells, resistance bands, exercise machines, and even your own body weight (think pushups and planks).
Be sure to talk to your doctor before you start a new exercise program, particularly if you are over 50, have overweight or obesity, are pregnant, have other health conditions, or take certain medications, such as those that treat diabetes.
And remember: Regular exercise goes a long way in protecting your health even if you don’t lose weight. It stops your body from packing on the pounds. And if you have lost weight, it helps you maintain your weight loss.
Other Ways to Reach a Calorie Deficit
Certain eating disorders, such as binge eating disorder, can make it difficult for you to maintain a calorie deficit or achieve healthy weight loss. Such disorders are caused by or lead to complex relationships with food and eating, and treating them requires more than simply changing your eating habits. Different approaches work for different people. A therapist may be able to help you change thought patterns about food and exercise. Methods include:
- Cognitive behavioral therapy
- Motivational interviewing
- Acceptance and commitment therapy
Smartphone apps can help you watch your food intake and remind you to exercise, among other things.
Potential Calorie Deficit Risks
While a calorie deficit can help you achieve your weight loss goals, it can be harmful if you don’t do it in a healthy way. The risks include:
Too little nutrition. If you cut too many calories or if you don’t eat the right foods, your body won’t get all the nutrients it needs. For example, if you don’t eat enough calcium-rich food, you put your bone health at risk.
Low energy. As you cut calories, your body tries to conserve its energy stores by slowing your metabolism. This can make you feel cold and sluggish. It can also lead to constipation.
Brain drain. Just like the rest of your body, your brain needs calories for energy. Cutting too many calories may affect your brain function.
Gallstones. Starting a very low-calorie diet can lead to rapid weight loss, which is a risk factor for painful gallstones.
Disordered eating. Dieting can make you focus too much on food and bring up other negative feelings, which may lead to problematic eating and even an eating disorder.
Can you build muscle in a calorie deficit?
Yes. But keep in mind that you build muscle with strength training exercises. Such workouts require energy, which means calories, so you may need to maintain only a small deficit. That will allow you to burn fat while still building muscle. Also, your calorie needs will be greater on the days you work out, so you’ll have to plan for that. Finally, make sure you don’t skimp on muscle-building protein when you cut calories. Instead, cut the calories you get from carbs and fats.
Takeaways
Maintaining a calorie deficit can help you lose weight. But don’t go overboard. A very large calorie deficit is difficult to maintain, and it may also put your health at risk. Instead, aim for a moderate deficit that allows you to lose weight slowly but steadily.
Calorie Deficit FAQs
How do I calculate my calorie deficit?
It’s based on things such as your age, sex, activity level, and more. Try this calculator.
Is 1,200 calories a day a deficit?
Any amount of calories less than what your body needs daily to maintain your current weight is a deficit. For example, if you normally eat 1,500 calories a day, then 1,200 would be a deficit.
What calorie deficit do I need to lose 2 pounds a week?
You should eat about 1,000 fewer calories per day. That’s a safe amount, but a smaller calorie deficit, such as 500 calories, may be easier to maintain over the long term.
How many calories should I eat a day to lose weight?
It depends on how many calories you eat every day to maintain your current weight. For example, if you normally eat 2,500 calories daily, then eating fewer calories will lead to weight loss. Limit your calories to 2,000 per day, and you should lose about a pound each week.
