How Does a Calorie Deficit for Weight Loss Work?

Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking.


Connect with us!:

[abhisheksathe]

around 200-300calorie deficit is good for start and it can be easier to stick to. People go into too deep deficit like 500-800calories from the very start and then screw up after few days

[Reallythere]

If you’r confused I’ll explain when she says calorie deficit of 1300 and 1800 in her examples she makes it seem like they are eating 1300 or 1800 calories(in each example she gave) below maintenance, what really she’s saying that they’re trying to eating a total of 1300 and 1800 calories a day for an over all deficit, in example one they’re trying to eat 1300 calories a day which would be goal a day) =1000 calorie deficit which wasn’t doable so they failed and didn’t meet their goal each day from numbers she gave in the example, so they had an average of -850 for the week at the rate it would be -850 times 4 weeks in a month which is-3400 calories which is almost -3500 calories which is almost a pound.

By raising the goal of calories to 1800/day it was more doable and the person was able to meet their daily calorie goal(on average)So their over all deficit was 2300-1800= 500 times 7 days week times 4 weeks =-14000 calorie deficit a month -14000/3500(pound in calories) = 4 lbs loss a month.

[Astrologcomedy]

I’m only 5’2 my maintenance to maintain my weight is 1800 so I have to go below that

[JesusGarcia-Digem]

OMAD diet for over a year, lost 56 pounds in 4 months. 2200 max calories.

[freddyfox]

Lost 20 pounds on a KETO/OMAD diet in 3 months

Walked for exercise. Was never starving nor did I have any crazy cravings.

Didn't track calories. It was very simple and worked for me.

[StephenC.Wright]

If you’re struggling with weight loss, Woman's Weight Loss Secrets: The Unspoken Truth is the book you need. It’s amazing

[PBRgg]

I’ve been eating about 1.2k a day no snacks/unhealthy food however the website says my maintenance is 2.6k I’m a bit lost tbh. Plus I exercise with weights 6 times during the week one day being a rest. I started this just last week hope it all works out

[BettaeGaylor]

This book, Woman's Weight Loss Secrets: The Unspoken Truth, opened my eyes to so many things I didn’t know. If you're struggling with weight loss, this is a must-read!

[jcevur]

So what does one do when they reach their desired weight? How does one maintain the weight they want?

[สุนรีกานต์หมื่นอภัย]

The insights in Woman's Weight Loss Secrets: The Unspoken Truth blew my mind! I’ve tried so many different things, but this book gave me real, actionable steps to see results. Highly recommend!

[tysontom]

At 5’8 I was like 207lbs like 4-5 days ago I am and today after going on a calories deficit of 987.5 for two days I am now 195 and only worked out once in that time. Maybe it’s because I put on a few lbs but I was pretty toned at 170lbs after working out for a couple months before so maybe that’s why

[DoYaRememberMe]

Im so confused.
Let’s say you need to eat 2000 kcal and a defecit of 500, does that mean you need to burn 2500 kcal or just 500kcal?

[angelwrenn]

Thats means that I'll have to eat 1850 calories and burn 450?

[ykjmzkg]

Am I the only one who’s confused? She’s talking really fast and I can’t tell which side she’s talking about

[CoolBeansYoFohShizzle]

I ain’t gonna lie. I ain’t understand none of that 😂

[conisalgado]

But how do we find our caloric maintenance? Without having to pay a nutritionist? Many of us are very tight in money during inflation

[Neon_Cookies]

I’m 5’1, a teenager, I weigh 103 pounds, extremely athletic. I eat just about 1000 calories a day usually less. I’m mostly maintaining weight. What can I do to loose fat and gain mustle?

[chocomini]

I always get jealous seeing people say their maintenance calories are 2K+ because mine is 1600 calories. I am fairly active but I’m not exactly sure how to measure that or if I even should take it into account when figuring out my deficit.

[vampiregirl]

i’m very short i’m 4’11 so i have to eat 1’200 to lose weight but i’m going below that so i’m eating 500 calories & running 3 miles

[rebeccaw]

If your maintenance is 1800, could you eat 1800 and exercise and burn 300 to get a net of 1500 to lose weight? Or would you have to eat 1500 calories plus exercise to lose weight?


I have been maintaining weight at an average of around 1700-1800 calories with 3 to 4 days of cardio a week. I want to cut down to 1600 calories because i didnt see weight loss with 1700-1800 calories.