Calorie math
Calorie Deficit Per Day
A daily calorie deficit is the foundation of weight loss. The size of the deficit determines how fast progress happens.
Common deficit levels
- 250 kcal/day = slow loss
- 500 kcal/day = moderate loss
- 750–1000 kcal/day = aggressive loss
Tip
Consistency matters more than precision. A smaller, sustainable calorie deficit often produces better long-term results than aggressive dieting.
Choosing the right deficit
The best deficit is one you can sustain. Larger deficits are not always better if they reduce adherence.