What Is a Calorie Deficit, and How Much of One Is Healthy?

How do I calculate my calorie deficit?

For most people, a calorie deficit of 300 to 500 is sufficient to lose 0.5 kilograms (kg) (1.1 pounds) per week. However, this needs to be reevaluated constantly, especially as you lose weight.

To calculate your calorie deficit, you will first need to calculate your maintenance calories. These are the number of calories your body needs to support energy expenditure.

You can calculate your maintenance calories in a few different ways:

Calorie calculators

You can use a calorie calculator, like the Body Weight Planner from the National Institutes of Health (NIH). It estimates your maintenance calories based on your weight, sex, age, height, and physical activity level.

Basal metabolic rate (BMR)

Your BMR is the minimum amount of calories your body needs to perform basic functions, such as breathing. Combining your BMR and activity levels can help you estimate your maintenance calories.

Below are two formulas to estimate your BMR, based on sex assigned at birth:

• BMR for males: 66 + (13.75 x weight in kg) + (5 x height in cm) − (6.8 x age in years)
• BMR for females: 655 + (9.6 x weight in kg) + (1.85 x size in cm) − (4.7 x age in years)

Once you have your BMR, you can then calculate your maintenance calories using the Harris-Benedict Formula:

10-day tracking

Though it may not be as reliable, another option is to track your calorie intake and weight for 10 days while maintaining the same level of daily activity. You can use a calorie-tracking app to track your calories and weigh yourself daily. Remember to:

• Use the same scale.
• Weigh yourself at the same time of day.
• Wear the same clothes (or nothing at all).

Your weight may fluctuate day to day by a few pounds due to water weight.

Divide the total number of calories you consumed for 10 days by 10 to find your average daily calorie intake. Then, subtract 500 calories from this number to determine your new daily intake goal for weight loss.

For example, if you find your maintenance calories to be 2,000 per day, your new daily calorie goal would be 1,500.

As you lose weight, your maintenance calories will decrease, so you’ll need to adjust your calorie intake based on your weight-loss goals.

How do I reach a calorie deficit?

You can reach a calorie deficit by consuming fewer calories or increasing your physical activity levels — or both.

Creating a calorie deficit in addition to being physically active may be a more sustainable, safe, and effective weight loss method.

Diet

Eating a well-balanced diet is important to achieving and maintaining a healthy calorie deficit.

A well-balanced, nutritious diet may include:

• fruits
• vegetables
• legumes
• whole grains
• protein, such as lean meats, poultry, and seafood
• low or nonfat dairy
• nuts

Here are some tips that may also help you lower your caloric intake without having to count calories:

• Avoid drinking your calories: Alcoholic and sugary beverages like soda, fruit juices, and specialty coffee drinks can contain many calories. However, calories from these beverages don’t provide fullness. In excess, they can lead to weight gain.
• Limit highly processed foods: Sugar, fat, and salt in highly processed foods make them highly palatable and encourage excess consumption. A 2019 study found that people who ate as much or as little as they wanted took in 500 more calories per day on a diet containing highly processed foods than on a diet containing minimally processed foods.
• Try healthy food swaps: You can lower your calorie intake by making simple swaps. For example, try using nonfat yogurt instead of sour cream, choosing leaner cuts of meat, or replacing part of your pasta or rice with nonstarchy vegetables.
• Eat home-cooked meals: Home-cooked meals are associated with better diet quality, increased intake of fruits and vegetables, lower body fat levels, and reduced risk of heart disease and diabetes.

Exercise

Weight loss is just one of the many benefits of getting regular physical activity.

The Physical Activity Guidelines for Americans recommend that adults engage in 150 to 300 minutes of moderate intensity exercise or 75 to 150 minutes of vigorous intensity exercise weekly.

Moderate intensity exercise may include brisk walking, light bicycling, and yoga, while vigorous intensity exercise may include jogging and fast bicycling.

The guidelines also recommend that adults engage in muscle-strengthening activities involving their major muscle groups — including the back, shoulders, chest, arms, and legs — at least 2 days per week.

Muscle-strengthening activities can help your body prioritize the loss of body fat rather than muscle mass.

Frequently asked questions

How many calories should you be in deficit?

A calorie deficit of 300 to 500 calories per day is effective for healthy and sustainable weight loss.

How do I know if I’m eating in a calorie deficit?

If you’re in a healthy calorie deficit, you might feel some hunger, but you shouldn’t feel intense hunger or fatigue. You can increase the feelings of fullness by using nutrition strategies like following a high protein, high fiber diet and prioritizing whole foods.

If you’re in too much of a calorie deficit, you may experience some of the following symptoms:

• low energy levels
• rapid weight loss
• hair loss
• sudden changes in mood
• constipation
• feeling cold

It’s important to talk with a healthcare professional if you experience any of these symptoms related to being in a calorie deficit. They can help you develop a plan to increase your calorie intake.

Takeaway

A calorie deficit occurs when you consume fewer calories than your body expends. A calorie deficit of up to 500 per day is effective for healthy, sustainable weight loss.

Eating a well-balanced diet of whole foods and getting some kind of physical activity for 150 to 300 minutes per week are great ways to help you maintain a calorie deficit.

Speak with a healthcare professional if you’re unsure how many calories you need to eat. They can develop a weight loss program that’s right for you.