Calculate your daily calorie target and weight loss timeline based on your deficit.
A calorie deficit occurs when you consume fewer calories than your body burns. This forces your body to use stored energy (fat) for fuel, resulting in weight loss.
1 pound of body fat equals approximately 3,500 calories. So a 500 calorie daily deficit = 3,500 per week = 1 pound lost per week.
0.5-1.0 pounds per week is generally considered safe and sustainable. This typically requires a 250-500 calorie daily deficit. Faster weight loss can cause muscle loss and metabolic adaptation.
Yes. Deficits over 500-750 calories per day can cause muscle loss, fatigue, nutrient deficiencies, and adaptive thermogenesis. Patience leads to better long-term results.
Use a TDEE calculator on CalcHub's BMR calculator. Or estimate: track your weight and calories for 2-3 weeks at a maintenance level. Your average intake = your TDEE.