Question 1

What is a calorie deficit?

Accepted Answer

A calorie deficit is when you consume fewer calories than your body burns (TDEE). This forces your body to use stored fat for energy, resulting in weight loss. A deficit of 250-500 calories per day leads to 0.5-1 lb of fat loss per week.

Question 2

How big should my calorie deficit be?

Accepted Answer

For sustainable fat loss, aim for a 10-25% deficit (250-500 calories below TDEE). Larger deficits increase muscle loss and metabolic adaptation. Smaller deficits preserve muscle and are easier to maintain long-term.

Question 3

How many calories should I eat to lose 2 pounds a week?

Accepted Answer

To lose 2 lbs per week, you need a 1,000 calorie daily deficit (2 lbs × 3,500 calories ÷ 7 days). This is aggressive and only recommended for people with significant weight to lose and under medical supervision.

Question 4

Will eating too little slow my metabolism?

Accepted Answer

Yes. Aggressive deficits (>25%) cause metabolic adaptation where your body reduces calorie burn to conserve energy. Moderate deficits with adequate protein preserve metabolism better.

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