What is a calorie deficit to lose weight for dummies?

Author: Tiara Murray I  |  Last update: Monday, September 8, 2025

A calorie deficit is when a person consumes less calories than they burn. A person's individual health and circumstances will affect their calorie needs. A person can create a calorie deficit by consuming fewer calories than they need to maintain their body weight.

How do I figure out my calorie deficit to lose weight?

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.

What is a good calorie deficit for beginners?

For a beginner trying to lose weight, aiming for a calorie deficit of 250 to 500 calories per day is generally considered safe and effective. This gradual approach can lead to sustainable weight loss without compromising your health. Remember to combine it with a balanced diet and regular exercise for best results.

What calorie deficit should I eat at to lose weight?

What Should Your Calorie Deficit Be? A good rule of thumb for healthy weight loss is a deficit of about 500 calories per day. That should put you on course to lose about 1 pound per week. This is based on a starting point of at least 1200 to 1500 calories a day for women and 1500 to 1800 calories a day for men.

What is the 30/30/30 rule for weight loss?

The 30/30/30 is a weight loss method that involves eating 30 g of protein within the first 30 minutes of your day and following it with 30 minutes of light exercise. This morning routine is rooted in sound science, and it could be a good way to increase your capacity to burn fat while keeping lean muscle.

How To Calculate A Calorie Deficit For Weight Loss | Nutritionist Explains | Myprotein

How many calories do I need to lose 2 pounds a week?

Aim to lose 1 to 2 pounds (0.5 to 1 kilogram) a week over the long term. To do that, you'll need to burn about 500 to 750 calories more than you take in each day. Losing 5% of your current weight may be a good goal to start with. If you weigh 180 pounds (82 kilograms), that's 9 pounds (4 kilograms).

Why am I not losing weight on a calorie deficit?

One of the most common reasons for not losing weight in a calorie deficit is underestimating the number of calories consumed. Portion sizes can be misleading, and even healthy foods can add up quickly in calories if not monitored accurately.

What calorie deficit do I need to lose 20 pounds in a month?

To lose 20 pounds in 1 month, you'd need to create an average deficit of 2,500 calories per day for 4 weeks.

How to lose belly fat?

8 Ways to Lose Belly Fat and Live a Healthier Life
  1. Try curbing carbs instead of fats. ...
  2. Think eating plan, not diet. ...
  3. Keep moving. ...
  4. Lift weights. ...
  5. Become a label reader. ...
  6. Move away from processed foods. ...
  7. Focus on the way your clothes fit more than reading a scale. ...
  8. Hang out with health-focused friends.

How many calories should I eat a day by age to lose weight?

Calories you should eat a day by age:

Ages 19-30: 2,000 – 2,400 calories/day. Ages 31-59: 1,800 – 2,200 calories/day. Ages 60+: 1,600 – 2,000 calories/day.

How to do a calorie deficit to lose weight?

You can create a calorie deficit by limiting the calories you eat, exercising to burn more calories, or doing both together. For safety and effectiveness, avoid creating a calorie deficit that is too large, and make sure to follow a regular eating pattern that keeps you properly nourished.

How to burn 1000 calories in a day?

Running, cycling, swimming, and rowing are all great options for hitting your calorie burn target.
  1. Running: To burn 1000 calories in a day, a 75 kg person running at 10 km/h can burn around 600 calories in an hour. ...
  2. Cycling: Biking at 18-20 km/h can help you burn 600-800 calories in an hour.

How much protein should I eat to lose weight?

If you want to lose weight, aim for a daily protein intake between 1.6 and 2.2 grams of protein per kilogram of body weight (. 73 and 1 grams per pound). Athletes and heavy exercisers should consume 2.2-3.4 grams of protein per kilogram (1-1.5 grams per pound) if aiming for weight loss.

How do I calculate my calorie deficit?

To perform a manual calculation, moderately active people can multiply their current body weight by 15 to estimate how many calories they would need each day. Anything less than this is a deficit.

How to flush out water weight?

  1. Exercise Regularly. Daily exercise provides several health benefits, including preventing water retention. ...
  2. Drink More Water. Drinking water to reduce water weight sounds counterintuitive, but it helps. ...
  3. Manage Salt Intake. ...
  4. Cut Carbs. ...
  5. Focus on Certain Foods and Herbs. ...
  6. Try Supplements. ...
  7. Up Your Caffeine Intake.

How often should I weigh myself?

Aim to weigh yourself on the same day, at the same time and in the same environment each week – for example, first thing every Friday morning when you're getting ready to take a shower, after you've gone to the bathroom, but before you've drunk or eaten anything.

Which drink reduces belly fat?

The article highlights five homemade morning drinks that assist in losing belly fat by enhancing metabolism and promoting fat burning. These beverages include honey-infused lemon water, jeera water, buttermilk or chaas, cinnamon tea, and green tea.

How long does it take to lose belly fat?

So if you lose 1lb (0.45kg) a week you could hope to reduce your waistline by an inch after four weeks. Dieticians advise that if you eat 500 calories less than your daily requirement you will lose about 1lb every seven days (expect some variation from person to person).

How many calories does 10,000 steps burn?

For more information, visit our medical review board. The idea of walking 10,000 steps a day, around 5 miles on average, is a popular fitness goal. Most people burn around 300 to 400 calories by walking 10,000 steps. Experts recommend gradually increasing steps, aiming for an extra 1,000 steps per day each week.

Is walking on a high incline everyday to lose weight?

Studies show that walking on a 5% incline increases the metabolic cost by 52% compared to walking on a flat surface. At a 10% incline, the metabolic cost jumps to 113%. Therefore, incorporating inclines into your treadmill routine can significantly enhance your weight loss efforts.

How to get fit just by walking?

You might start with five minutes a day the first week, and then increase your time by five minutes each week until you reach at least 30 minutes. For even more health benefits, aim for at least 60 minutes of physical activity most days of the week.

What is better than walking 10,000 steps a day?

The study found that power-walking offers an additional reduction of risk for the same health conditions that walking helps prevent. “People who cannot fit 10,000 steps in their daily routine could try 1–2 minute-long bursts of very fast or maximal pace during any normal walk from point A to B.

Previous article
Do you exfoliate on dry or wet skin?
Next article
What is the fat burn zone for walking?