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Calorie Deficit Explained: How Many Calories Should You Eat to Lose Weight?
A practical calorie deficit guide for weight loss, with a clear starting range and simple adjustments.
Last updated: 2026-01-13
What a calorie deficit is
A calorie deficit means you eat fewer calories than you burn, so your body uses stored energy to cover the gap.
It is a planned, repeatable gap, not a crash diet.
Maintenance calories are the starting point
Maintenance calories are the amount that keeps your weight steady when your routine is stable.
Start there first, then reduce a little so you know exactly how big your calorie deficit is.
How many calories to lose weight: pick a modest cut
If you are asking how many calories to lose weight, a common starting point is 300-500 calories below maintenance.
This calorie deficit for weight loss is easier to repeat week after week and is often enough calories to cut fat without crushing appetite. Aggressive cuts usually fail when hunger climbs and energy drops.
Real-world variability is normal
Food labels and database entries are estimates, not exact measurements.
Daily burn changes with steps, sleep, and stress, so single days swing even when the weekly trend is steady.
Why consistency beats perfect tracking
A consistent week beats one perfect day followed by a reset.
Hit your range most days and use weekly averages to guide small adjustments.
Track daily calories and the weekly trend
Log daily calories, but judge progress by the trend, not a single day.
Tracking calories over time makes small changes stick, which is exactly what the LINA app is built for.
Calculate your maintenance calories first
Start with the maintenance calories guide: How to Calculate Maintenance Calories (Mifflin-St Jeor Explained)
Related tracker pages
Put this into action with LINA
LINA keeps daily calories and weekly trends in one place so you can adjust without overreacting. LINA app to keep calories, macros, and habits in one place.