Calculate Your Calorie Deficit

Understanding Calorie Deficit

A calorie deficit occurs when you consume fewer calories than your body burns. This forces your body to use stored fat for energy, leading to weight loss. The key is creating a sustainable deficit that promotes healthy weight loss without compromising your health.

Safe Weight Loss Guidelines

  • 0.5-1 kg per week: Safe and sustainable rate
  • 500-1000 calorie deficit: Daily deficit for 0.5-1 kg weekly loss
  • Minimum intake: 1200 calories for women, 1500 for men
  • Maximum deficit: 25% of maintenance calories

Creating Your Deficit

Diet (70%)

Reduce calorie intake through portion control and food choices

Exercise (30%)

Increase calorie burn through physical activity

Tips for Success

  • Track your food intake accurately
  • Focus on nutrient-dense, filling foods
  • Include protein to preserve muscle mass
  • Stay hydrated and get adequate sleep
  • Be patient and consistent