Fat loss guide
Calorie Deficit for Fat Loss: How Big?
Fat loss comes down to one rule: eat fewer calories than you burn. But the size of that gap decides whether you keep your muscle — or lose it along with the fat.
The sweet spot: ~500 calories below TDEE
A deficit of about 500 kcal/day below your TDEE gives roughly 0.5 kg of fat loss per week — fast enough to see progress, slow enough to keep muscle and energy.
| Deficit | Weekly loss | Best for |
|---|---|---|
| ~250 kcal | ~0.25 kg | Lean, slow & steady |
| ~500 kcal | ~0.5 kg | Most people (recommended) |
| ~750+ kcal | ~0.75+ kg | Higher bodyfat, short term only |
Keep your muscle while cutting
- Eat enough protein — 2.0–2.4 g/kg (our protein guide).
- Keep lifting — strength training signals your body to hold onto muscle.
- Don't crash diet — huge deficits burn muscle and tank your energy.
Reality check: the scale jumps daily from water and food weight. Judge fat loss by the 2–3 week trend, not one bad morning.
Why people stall
Nearly every "I'm in a deficit but not losing" case is under-tracking — forgotten oils, drinks, and weekend meals. Track honestly for two weeks and adjust. If you're still stuck, drop another ~10% off calories.
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