Best Calorie Deficit for Fat Loss

If you want to lose body fat, the most reliable way is to create a calorie deficit — eating fewer calories than you burn. But how big should that deficit be? Too small, and results are slow. Too big, and you risk losing muscle and feeling exhausted.

👉 Use our Calorie & TDEE Calculator to quickly find your ideal deficit.

🔎 What Is a Calorie Deficit?

A calorie deficit means your body is using more energy than it gets from food. To make up the difference, it burns stored fat.

1 pound (0.45 kg) of fat ≈ 3,500 calories
A deficit of 500 calories/day ≈ 0.45 kg (1 lb) weight loss per week

🔎 How Big Should Your Calorie Deficit Be?

Mild deficit (250–500/day) → slow, steady fat loss (0.25–0.5 kg/week)
Moderate deficit (500–750/day) → balanced, effective (0.5–0.75 kg/week)
Aggressive deficit (750–1,000/day) → fast results but higher muscle loss risk

👉 For most people, a 500-calorie deficit/day is considered the best balance.

📊 Example Using TDEE

Person A: TDEE = 2,400 → Eat ~1,900/day (500 deficit) → 0.5 kg/week fat loss
Person B: TDEE = 2,000 → Eat ~1,500/day → same fat loss rate
Person C: TDEE = 2,800 → Eat ~2,300/day → same fat loss rate

⚠️ Dangers of an Extreme Deficit

Drops metabolism over time
Increases cravings and fatigue
Higher chance of muscle loss
Harder to stick with long-term

🥗 How to Create a Calorie Deficit Safely

Start with TDEE → Use a calculator to know your daily burn
Cut 500 calories/day → Usually the sweet spot
Prioritize protein → 1.5–2g/kg to protect muscle
Lift weights → Preserve lean mass
Adjust every 4–6 weeks as body weight changes

❓ FAQs About Calorie Deficit

Q: Is 1,200 calories/day safe?
A: For most adults, 1,200 is too low unless supervised by a doctor.

Q: How fast can I lose fat safely?
A: 0.5–1 kg per week is safe and sustainable.

Q: Do cheat meals ruin a deficit?
A: One meal won’t, but consistent overeating will cancel out your deficit.

✅ Conclusion

The best calorie deficit for fat loss is around 500 calories/day, which leads to steady, sustainable results. Larger deficits may work short-term, but risk muscle loss and burnout.

👉 Find your exact deficit with our Calorie Calculator and start your fat-loss journey today.

Best Calorie Deficit for Fat Loss – How Many Calories to Cut?