A calorie deficit means eating fewer calories than your body uses each day. If your body needs 2,400 calories to maintain your current weight and you eat 1,900 calories, your daily deficit is 500 calories.
Use the Calorie Calculator first to estimate your maintenance calories. Then subtract a sensible amount to create a weight loss target. For many adults in the United States and Canada, a moderate deficit is easier to sustain than a very aggressive diet.
How to calculate your calorie deficit
- Estimate your maintenance calories with your age, sex, height, weight, and activity level.
- Choose a target deficit, often 250 to 500 calories per day.
- Track your body weight trend for 2 to 4 weeks.
- Adjust your intake if your weight is not moving in the expected direction.
Common calorie deficit examples
A 250 calorie daily deficit may lead to slower weight loss, but it can feel easier if you are already active or close to your goal weight. A 500 calorie daily deficit is a common target, but it should still leave enough food for protein, fiber, and normal energy levels.
If you are also tracking body weight, use the BMI Calculator, Body Fat Calculator, and BMR Calculator to compare different estimates. No single number tells the whole story.
USA and Canada notes
Food labels in both countries list calories, but serving sizes can differ. Restaurant portions also vary widely. When possible, use weighed portions at home and treat restaurant calorie counts as estimates.
FAQ
Is a 1,000 calorie deficit too much?
For many people, yes. A large deficit can increase hunger and make it harder to keep muscle. Speak with a qualified professional before using an aggressive target.
Should I eat below my BMR?
It is usually better to compare your intake with total daily energy expenditure, not just BMR. Your BMR is only the energy used at rest.