How to set a calorie deficit to lose fat
Fat loss rests on one simple idea: spend more than you eat. Here is how to set your deficit without starving.
Losing weight sounds complicated but follows a simple rule. Take in less energy than your body uses over time and it draws on its reserves, so you lose fat. That gap is called a calorie deficit, and every plan to slim down starts there.
Find your TDEE first
Your Total Daily Energy Expenditure (TDEE) is how many calories you burn in a full day. It is your resting burn plus your activity. You subtract the deficit from your TDEE. Without that starting number you are only guessing.
How big should the deficit be
A moderate deficit of 300 to 500 kcal per day is the best trade-off for most people. You lose noticeable fat but keep enough energy for training and daily life, and you risk less muscle loss.
- 300 kcal deficit: slow, good for lean people who want to hold muscle.
- 500 kcal deficit: the classic benchmark for steady progress.
- Over 750 kcal deficit: only short term and with high protein.