For healthy and sustainable weight loss, a calorie deficit of about 500 calories per day is generally recommended. This deficit typically results in losing approximately 1 pound (about 0.45 kg) per week, based on the principle that 3,500 calories roughly equal one pound of body fat
. Key points include:
- A daily deficit of 300 to 500 calories is effective and safe for most people
- Larger deficits (up to 1,000 calories per day) may lead to faster weight loss (1-2 pounds per week) but can be harder to maintain and may cause fatigue or muscle loss if not managed properly
- It is generally not advisable to consume fewer than 1,200 calories per day for women or 1,500 calories for men, as eating too little can harm health and slow metabolism
- Combining eating fewer calories with increased physical activity is the best approach to maintain energy levels and preserve muscle mass during weight loss
- Individual calorie needs vary based on factors like age, sex, weight, height, and activity level, so calculating your total daily energy expenditure (TDEE) helps determine the appropriate calorie intake for a deficit
In summary, aiming for a moderate calorie deficit of around 500 calories daily is a safe and effective strategy to lose weight steadily without compromising health.
