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A calorie deficit occurs when you consume fewer calories than your body burns each day. When this happens consistently, your body uses stored energy, primarily body fat, to make up the difference, resulting in weight loss over time.

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How a Calorie Deficit Works

Your body burns calories throughout the day to support essential functions, daily movement, exercise, and digestion. This total is known as your Total Daily Energy Expenditure (TDEE). To create a calorie deficit, your daily calorie intake must be lower than your TDEE.

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The Formula

The basic equation is:
Calorie Deficit = Maintenance Calories (TDEE) − Calories Consumed
For example:
  • Maintenance Calories (TDEE): 2,500 kcal/day
  • Calories Eaten: 2,000 kcal/day
2,500 − 2,000 = 500 calorie deficit per day A 500-calorie daily deficit is commonly used because it promotes steady, sustainable fat loss for many people.

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Your Activity Level Changes Your Calorie Deficit

Your maintenance calories depend largely on how active you are. The more calories you burn through daily movement and exercise, the more calories you can eat while still remaining in a calorie deficit. For example:
  • Sedentary: Maintenance = 2,000 kcal → Eat 1,500 kcal = 500 calorie deficit
  • Moderately Active: Maintenance = 2,500 kcal → Eat 2,000 kcal = 500 calorie deficit
  • Very Active: Maintenance = 3,000 kcal → Eat 2,500 kcal = 500 calorie deficit
Although the calorie deficit is the same in each example, the daily calorie target is different because maintenance calories increase with activity level.
An effective calorie deficit should be large enough to produce steady fat loss without being so aggressive that it becomes difficult to maintain.
The information provided on this website is for general informational purposes only and is not medical or health advice. Calorie calculations are estimates, and you should use the information on this website and its tools at your own discretion and risk.
Last modified on August 2, 2026