How big should a calorie deficit be?

A moderate deficit of 300 to 500 calories a day is sustainable for most people and points at about half a kilo of loss per week. Very steep deficits are hard to hold and tend to cost muscle.

Why does protein matter when losing weight?

Eating enough protein in a deficit helps preserve lean muscle, so more of what you lose is fat. It also keeps you fuller, which makes the deficit easier to stick to.

Set realistic weight-loss numbers before you start

3 steps About 5 minutes

Three numbers beat a crash diet: what you burn, how much less to eat, and how to split it.

A weight-loss plan that works starts with three numbers, not a crash diet. Find what you burn, decide how much less to eat, then make sure the food still covers your protein. These tools give general estimates for healthy adults, not medical advice. If you are pregnant, managing a health condition, or planning a big change, talk to a clinician first.

Find your maintenance calories

Work out your TDEE, the calories you burn in a normal day. This is the line you eat below to lose weight.

Open TDEE

Pick a sustainable deficit

Choose a deficit you can actually hold. Around 500 calories a day points at roughly half a kilo, about a pound, of fat loss per week.

Open Calorie Deficit

Split it into macros

Divide your target calories into protein, carbs and fat. Keeping protein high protects muscle while you lose fat.

Open Macros

Frequently asked questions

How big should a calorie deficit be?: A moderate deficit of 300 to 500 calories a day is sustainable for most people and points at about half a kilo of loss per week. Very steep deficits are hard to hold and tend to cost muscle.
Why does protein matter when losing weight?: Eating enough protein in a deficit helps preserve lean muscle, so more of what you lose is fat. It also keeps you fuller, which makes the deficit easier to stick to.

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