Eat 300-500 calories below your TDEE (Total Daily Energy Expenditure). For most women: 1,200-1,500 calories/day. For most men: 1,500-1,800 calories/day. A 500 calorie daily deficit produces ~1 pound of fat loss per week. Never go below 1,200 cal (women) or 1,500 cal (men) without medical supervision.
| Goal | Daily Deficit | Weekly Loss | Monthly Loss | Safety |
|---|---|---|---|---|
| Slow & sustainable | 250-300 cal | 0.5 lb | ~2 lb | ✅ Very safe |
| Standard | 500 cal | 1 lb | ~4 lb | ✅ Safe |
| Aggressive | 750 cal | 1.5 lb | ~6 lb | ⚠️ Monitor |
| Maximum | 1,000 cal | 2 lb | ~8 lb | ⚠️ Risky for some |
| Crash diet | 1,500+ cal | 3+ lb | 12+ lb | 🔴 Avoid |
Eat 300-500 calories below your TDEE (Total Daily Energy Expenditure). For most women this means 1,200-1,500 calories per day. For most men 1,500-1,800 calories. A 500 calorie daily deficit produces ~1 pound of fat loss per week.
TDEE is the total number of calories your body burns per day including exercise. It is calculated from your BMR (Basal Metabolic Rate) multiplied by an activity factor. Use FoodIdentifier's free TDEE Calculator for your exact number.
1,200 calories is the minimum safe threshold for most women. Below this risks muscle loss, nutrient deficiencies, and metabolic adaptation. Men should not go below 1,500 calories without medical supervision. A moderate 500-calorie deficit is safer and more sustainable.
A daily 500 calorie deficit produces approximately 1 pound (0.45kg) of fat loss per week. A 1000 calorie deficit produces ~2 pounds per week. The first 1-2 weeks typically show faster weight loss due to water loss from glycogen depletion.
Partially. Most fitness experts recommend eating back 50% of exercise calories to fuel recovery without eliminating the calorie deficit. Exercise calorie estimates from apps and devices are often 30-50% too high.
Yes. Severe restriction (below 1,200 for women, 1,500 for men) triggers adaptive thermogenesis where your body reduces metabolic rate to compensate. This explains weight loss plateaus after extended periods of aggressive restriction.
Key strategies: eat high protein (keeps you full longest), prioritize fiber-rich vegetables, drink water before meals, eat whole foods instead of processed, have 4-5 smaller meals instead of 3 large ones, and use a food scanner to stay aware of intake.
Most guidelines recommend a maximum deficit of 1,000 calories per day (2 pounds fat loss per week). Larger deficits increase muscle loss, nutritional deficiencies, hormonal disruption, and gallstone formation risk.