The only way fat loss happens is a calorie deficit — eating fewer calories than you burn. The trick is finding a deficit that’s large enough to see progress but small enough to keep muscle, energy, and sanity.
Step 1: Find maintenance (TDEE)
Your total daily energy expenditure (TDEE) is what you burn in a typical day including activity.
→ Use the Daily Calorie (TDEE) Calculator
Example: TDEE of 2,200 calories = eat ~2,200 to maintain weight.
Step 2: Subtract a safe deficit
| Deficit | Weekly loss (approx.) | Best for |
|---|---|---|
| 250 cal/day | ~0.5 lb/week | Slow, very sustainable |
| 500 cal/day | ~1 lb/week | Standard recommendation |
| 750+ cal/day | 1.5+ lb/week | Short-term only; harder to maintain |
→ Use the Calorie Deficit Calculator for your target and timeline.
Floor: Most adults should not eat below 1,200 cal (women) or 1,500 cal (men) without medical oversight.
Step 3: Set macros
Higher protein during a deficit preserves muscle. A balanced macro split helps with hunger and blood sugar.
→ Macro Calculator
→ Protein Calculator
Step 4: Plan meals
Splitting calories across meals prevents evening overeating.
→ Daily Meal Planner
→ Food Nutrition Calculator for logging
Example math
| Calories | |
|---|---|
| TDEE (maintenance) | 2,200 |
| Deficit | −400 |
| Daily target | 1,800 |
At 400 cal/day deficit → ~0.8 lb/week → ~3 lb/month. Slow? Yes. Sustainable? Also yes.
Adjust based on results
Track weight for 2–3 weeks. If nothing changes, subtract another 100–150 calories or add daily walking (Walking Calorie Calculator).
If you’re exhausted or losing strength, the deficit is too aggressive — add calories back.
