What is a calorie deficit?
A calorie deficit means consuming fewer calories than your body burns each day. When you maintain a deficit, your body uses stored fat for energy, leading to weight loss. A deficit of 500 calories per day typically results in about 1 pound (0.5 kg) of weight loss per week.
BMR vs TDEE — what's the difference?
Your BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain basic life functions. Your TDEE (Total Daily Energy Expenditure) multiplies your BMR by an activity factor to account for daily movement and exercise. Your calorie target should be below your TDEE but above your BMR for healthy weight loss.
How large should my deficit be?
A deficit of 300-700 calories per day is generally recommended for sustainable weight loss. Deficits larger than 1,000 calories per day can lead to muscle loss, fatigue, and nutrient deficiencies. Always consult a healthcare provider before starting a very low-calorie diet.