To lose weight, a calorie deficit means consuming fewer calories than your body burns. A common and healthy guideline is to create a daily calorie deficit of about 500 calories. This typically results in losing approximately 1 pound (about 0.45 kg) per week, since 1 pound of fat roughly equals 3,500 calories

Key Points on Calorie Deficit for Weight Loss

• 500 calories/day deficit is a standard recommendation for safe, sustainable weight loss.
• This deficit can be achieved by eating fewer calories, increasing physical activity, or a combination of both

• Losing 1 to 2 pounds per week is considered healthy and realistic, corresponding to a daily deficit of 500 to 1,000 calories

• Women generally should not consume fewer than 1,200 calories per day, and men should not go below 1,500 calories daily to maintain health and metabolic function

• Large or sudden calorie deficits can cause adverse effects like fatigue, slowed metabolism, and muscle loss, so gradual deficits are safer

How to Calculate Your Calorie Deficit

1. Estimate your Total Daily Energy Expenditure (TDEE), which is the number of calories your body burns in a day considering your age, sex, weight, height, and activity level.
2. Subtract 500 calories from your TDEE to set a daily calorie intake target for weight loss.
3. Track your calories consumed and burned to maintain this deficit consistently

Summary

Aspect| Recommendation
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Daily calorie deficit| ~500 calories
Expected weight loss rate| ~1 pound (0.45 kg) per week
Minimum daily calories (women)| 1,200 calories
Minimum daily calories (men)| 1,500 calories
Safe weight loss rate| 1–2 pounds per week

Creating and maintaining a moderate calorie deficit of about 500 calories per day is the most effective and safe approach to lose weight steadily without compromising health