What is a calorie deficit?

 A calorie deficit is when you eat fewer calories than your body uses. Calories are a measure of how much energy is in food and drinks, which your body uses to function. If you eat more calories than your body needs, it stores them for later use, leading to weight gain. However, if you eat fewer calories than you need, your body will tap into that stored energy, and you will lose weight.

Keep in mind various factors affect your calorie needs, including age, sex, and weight. 

How is calorie deficit calculated?

In order to calculate calorie deficit, you need to know your daily calorie requirement, also known as your Total Daily Energy Expenditure (TDEE). That’s the number of calories you should eat in order to maintain your current weight. From there, you subtract your calorie deficit goal from that number.

Let’s say your daily calorie need is 2,000 calories. If you want to lose one pound a week, that equates to about a daily 500-calorie deficit, so you should aim to eat about 1,500 calories a day.

What is a safe calorie deficit?

A calorie deficit of about 500 calories per day below your estimated needs is typically recommended for healthy weight loss. For people with higher baseline needs, a deficit of about 1,000 calories per day may also be safe. This range means losing about 1 to 2 pounds a week.

Symptoms of an unhealthy calorie deficit

Your body needs a minimum number of calories and necessary nutrients to function properly. Being in too much of a calorie deficit could cause symptoms, including:

• Fatigue

• Continuous hunger

• Feeling cold

• Mood changes

• Hair, skin, and nail problems

Doctors do not recommend losing more than 2 pounds a week or eating less than 1,500 and 1,200 calories a day for males and females, respectively.

Recommendations for healthy calorie deficit

Healthy and sustainable weight loss is more than just cutting calories—it prioritizes the following:

• Nutrition

  • Focus on foods that are nutrient-rich, including fruits, vegetables, and whole grains. Protein also helps you feel fuller longer and maintain muscle mass while you’re losing weight, so aim for at least 100 grams a day.

• Exercise

  • The more active you are, the more calories you’ll burn—including intentional exercise and daily movements throughout the day. Building muscle mass also helps your body burn more calories while at rest.

• Hydration

  • Drinking water helps your body burn fat, reduces hunger, and flushes out toxins. Avoid sugary drinks and opt for water as much as possible.

• Sleep

  • Getting enough sleep can help you reduce your caloric intake and manage your eating habits. If you’re not sleeping enough, the hunger hormones ghrelin and leptin can become imbalanced and cause overeating.

• Medication

  • If appropriate, treatments can help curb cravings and reduce food noise, which can also contribute to a calorie deficit.