How Much Should You Be Eating?
If you’ve ever tried to lose weight, you’ve probably heard the phrase “calorie deficit.” But what does it actually mean, and how do you create one without feeling starved or exhausted?
Let’s break it down simply.
What Is a Calorie Deficit?
A calorie deficit happens when you eat fewer calories than your body burns. Over time, this forces your body to use stored energy (fat) for fuel, leading to weight loss.
Example:
Your body burns 2,000 calories a day.
You eat 1,700 calories a day.
That’s a 300-calorie deficit → enough to lose weight steadily.
BMR & TDEE: The Foundation of Your Numbers
To know how much to eat, you first need to understand how many calories your body burns each day:
BMR (Basal Metabolic Rate): Calories burned at rest, just to keep your body alive (breathing, circulation, organ function).
TDEE (Total Daily Energy Expenditure): Total calories burned in a day, including BMR + daily activity + exercise.
Knowing your TDEE tells you your maintenance calories — the amount you need to eat to stay at your current weight.
How Big Should Your Deficit Be?
A healthy calorie deficit is:
250–500 calories per day for slow, sustainable fat loss
This usually equals ½ to 1 pound per week
Going too low can lead to:
Muscle loss
Low energy
Hormonal imbalances
Binge eating rebound
Find Your Numbers
Want to know exactly how many calories you should eat to lose or maintain weight? Use these tools from Calculator.Net:
BMI Calculator → See if your weight is underweight, normal, overweight, or obese.
Body Fat Percentage Calculator → Measure your lean mass vs. fat for more precise guidance.
Calorie Calculator → Uses your BMI and workout frequency to determine your calories for weight maintenance and different intensities of deficits.
Note: if you are trying to lose weight, I would recommend somewhere in-between medium and extreme weight loss for a 1.5lb loss a week.
Once you have your numbers, the calculators can show:
Your maintenance calories (your TDEE)
Your calorie deficit target for safe fat loss
How to Create a Deficit
Nutrition → Focus on high-volume, nutrient-dense foods like lean protein, vegetables, fruit, and whole grains.
Movement → Exercise increases calories burned. Resistance training preserves muscle, cardio helps with energy balance.
Consistency → A smaller, steady deficit works better than extreme dieting.
Why Resistance Training Matters
When you’re in a deficit, your body can lose both fat and muscle. Strength training helps protect muscle, so most of the weight you lose is fat. That’s why pairing your workouts with nutrition is key (see my simple workout guide for an easy routine).
Walking & Daily Movement
Even light cardio like a 30-minute walk boosts calorie burn, supports heart health, and makes staying in a deficit easier. (See my walking post for why it’s so powerful.)
Bottom Line
Weight loss is simple — not easy, but simple. Start by knowing your BMR and TDEE, then create a calorie deficit through balanced eating and consistent movement.
Don’t chase perfection. Chase consistency. Over time, small daily choices add up to big results.
