What is a Calorie Deficit?

A calorie deficit occurs when you consume fewer calories than your body burns in a day. This forces your body to use stored energy (fat) to function, resulting in weight loss.

It is widely accepted that a deficit of 3,500 calories results in approximately 1 pound (0.45 kg) of fat loss. Therefore, a daily deficit of 500 calories should result in 1 pound of weight loss per week.

How to Create a Deficit

• Diet: Reduce portion sizes, choose lower-calorie foods, and limit high-sugar/high-fat snacks.
• Exercise: Increase your physical activity to burn more calories.
• Combination: The most effective method is usually a combination of both diet and exercise.

Safety First

It is generally recommended not to go below 1,200 calories per day for women and 1,500 for men without medical supervision, to ensure you get adequate nutrients.