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What Is a Calorie Deficit and How to Set One
A deficit is the planned gap between intake and maintenance. Use 10 to 20 percent and adjust with data.
Last updated: 2026-01-06
Start with maintenance, then reduce
A calorie deficit is simply eating less than you burn. Start with a maintenance estimate, then reduce it by 10 to 20 percent for a steady pace.
Bigger cuts feel faster but usually create hunger and drop training performance. A small, repeatable deficit is more sustainable.
Set guardrails: protein, steps, training
Keep protein high and keep some strength training in the week. This protects lean mass while weight drops.
Use daily steps as a baseline for activity. If steps crash, your deficit shrinks without you noticing.
Adjust with weekly data
Weigh daily, then use a 7-day average. If the trend is flat for two weeks, lower calories by 100 to 150.
If the trend drops too fast, increase calories slightly to keep recovery and adherence intact.
Why protein affects how you look while dieting.
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Put this into action with LINA
LINA sets a clear deficit and updates targets when your activity shifts. LINA app to keep calories, macros, and habits in one place.