Question 1

How large should my calorie deficit be?

Accepted Answer

A moderate deficit of 500–750 calories per day is generally recommended, leading to about 0.5–0.75 kg of weight loss per week. Deficits larger than 1,000 calories per day increase the risk of muscle loss and metabolic slowdown and should only be done under medical supervision.

Question 2

Is it safe to eat below my BMR?

Accepted Answer

Eating below your BMR for extended periods is generally not recommended. Your BMR represents the minimum energy your body needs for basic functions like breathing and circulation. Sustained under-eating can slow your metabolism, cause nutrient deficiencies, and lead to muscle loss.

Question 3

Why is my weight loss slowing down?

Accepted Answer

As you lose weight, your BMR and TDEE decrease because your body requires less energy to maintain a smaller mass. This is called metabolic adaptation. You may need to recalculate your deficit periodically or increase physical activity to maintain the same rate of weight loss.

Question 4

Should I eat back exercise calories?

Accepted Answer

It depends on your deficit size. If your deficit is already moderate (500 calories), eating back some exercise calories can prevent the total deficit from becoming too large. However, calorie burn estimates from exercise are often overstated, so eating back 50–75% of estimated exercise calories is a common recommendation.

Calorie Deficit Calculator

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