If you’re unsure how many calories your body needs in a day based on your age, sex, height, weight, and activity level, using an online calculator that uses the Harris-Benedict equation or the Mifflin-St Jeor equation can give you a rough estimate.Īlong with this, as a person loses weight, they’re going to expend fewer calories and need to eat fewer calories to maintain their weight, which can make weight loss harder.

A deficit of 10–20% would equal around 220–440 calories per day, which can be achieved through eating less, moving more, or both.Īdditionally, a person who is 5’2” (157 cm), weighs 150 pounds (68 kg), and leads a sedentary lifestyle will have very different calorie needs than a person who is 6’5” (196 cm), weighs 300 pounds (136 kg), and works a physically demanding job. To illustrate, let’s say a person needs 2,200 calories per day to maintain their current weight. However, the size of your calorie deficit depends on your body composition and calorie needs.įor instance, most research suggests that a 10–20% calorie deficit is sustainable for most people and will help promote fat loss and preserve lean muscle mass ( 1, 2, 3, 4). You can achieve a calorie deficit by eating fewer calories, expending more energy through movement and exercise, or a combination of both. While it’s true that a person must be in a calorie deficit to lose weight, achieving meaningful weight loss requires a well-rounded approach. Though it was once thought that weight loss was simply “calories in, calories out,” it’s more complicated and nuanced than this. What are the factors that contribute to weight loss?

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