Calorie Deficit Fundamentals: Lose Weight Without Crash Dieting

To lose weight, you need to consume fewer calories than your body uses. The size of that gap — and how you create it — determines whether the weight stays off.

Step 1: Find your TDEE

Your Total Daily Energy Expenditure (TDEE) is the calories you burn in a typical day. Use our TDEE calculator to estimate it.

Step 2: Choose a deficit size

• Mild (10–15%): ~0.25 kg/week — easiest to sustain.
• Moderate (20–25%): ~0.5 kg/week — common starting point.
• Aggressive (>25%): faster but risks muscle loss and rebound.

Step 3: Protect lean mass

Hit a daily protein target. Use our protein calculator — most active adults benefit from 1.6–2.2 g/kg.

Step 4: Track and adjust

Re-weigh weekly. If you stall for 2–3 weeks, drop calories by 5% or add steps. Avoid week-to-week panic; weight fluctuates with water and food volume.

Common mistakes

1. Cutting too hard, too fast — and binging.
2. Skipping resistance training — losing muscle along with fat.
3. Ignoring protein.

For a complete macro split, see our macro calculator.

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