How big should my calorie deficit be?

A 500 kcal/day deficit leads to ~1 lb/week loss. A 1000 kcal/day deficit targets ~2 lbs/week. More than 1000 kcal deficit risks muscle loss and metabolic adaptation.

What is the minimum calories I should eat?

Generally 1200 kcal/day for women and 1500 kcal/day for men is the minimum for nutritional adequacy. Going lower requires medical supervision.

Does a 3500 calorie deficit equal 1 pound of fat?

The 3500 kcal = 1 lb rule is a useful approximation, though actual weight loss varies by individual, diet composition, and metabolic adaptation.

How big should my calorie deficit be?

A 500 kcal/day deficit leads to ~1 lb/week loss. A 1000 kcal/day deficit targets ~2 lbs/week. More than 1000 kcal deficit risks muscle loss.

What is the minimum calories I should eat?

Generally 1200 kcal/day for women and 1500 kcal/day for men is the safe minimum for nutritional adequacy.

Does a 3500 calorie deficit equal 1 pound of fat?

The 3500 kcal = 1 lb rule is a useful approximation. Actual weight loss varies by individual and metabolic adaptation.

Why am I not losing weight in a deficit?

Common reasons: underestimating calorie intake, overestimating exercise burn, water retention, metabolic adaptation, or insufficient deficit duration.

Should I eat back exercise calories?

Partially. Most trackers overestimate exercise burn. Eating back 50% of exercise calories is a common approach to avoid undereating while maintaining progress.