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Setting a calorie target for weight loss sounds simple, but getting it right — in a way that's both effective and sustainable — requires understanding a few key principles. This guide walks you through a practical approach.
Before you can create a deficit, you need to know roughly how many calories your body burns in a day. This is your Total Daily Energy Expenditure (TDEE). You can estimate it using a calculator like the one on FytFree, which uses the Mifflin-St Jeor equation multiplied by an activity factor.
Your TDEE is the number of calories needed to maintain your current weight. Eating below this creates a deficit.
A commonly suggested starting point for moderate, sustainable weight loss is a deficit of 300–500 kcal per day. This is an estimate — actual fat loss varies based on many factors.
Very low calorie diets (often defined as below 800 kcal per day) carry significant health risks and should only be undertaken under medical supervision. Even moderate deficits can become too large if your TDEE is already low (for example, for shorter or older individuals).
A useful reference: many practitioners suggest not going below 1,200 kcal for women and 1,500 kcal for men without medical guidance. These are not universal rules — individual circumstances vary.
During a calorie deficit, adequate protein helps support muscle preservation. Including protein at every meal — from sources like chicken, fish, eggs, Greek yogurt, legumes or tofu — is one of the most important practical steps for body composition during weight loss.
No formula is perfectly accurate. Track your weight and energy levels over 3–4 weeks. If you're losing weight faster than roughly 1% of body weight per week consistently, your deficit may be too large. If nothing is changing after 3–4 weeks of consistent eating, a modest further reduction or activity increase may help.
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Start by estimating your TDEE, then subtract 300–500 kcal for moderate, sustainable weight loss. For example, if your TDEE is 2,100 kcal, eating 1,600–1,800 kcal per day creates a reasonable deficit. Adjust based on progress over 2–4 weeks.
Many practitioners suggest not going below 1,200 kcal for women and 1,500 kcal for men without medical guidance. Very low calorie diets below 800 kcal/day carry significant health risks and should only be undertaken under medical supervision.
Losing more than 1% of body weight per week consistently usually means your deficit is too large. Aim for 0.3–0.7 kg per week for gradual, maintainable progress.
Adequate protein during a calorie deficit helps preserve muscle mass while you lose fat. Including a protein source at every meal — chicken, fish, eggs, Greek yogurt, legumes or tofu — is one of the most practical steps for body composition.
Give any plan 3–4 consistent weeks before adjusting. Common fixes include tightening tracking accuracy, adding daily steps, or making a small calorie reduction of 100–150 kcal. Avoid drastic cuts after a short plateau.
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