Whatever diet you follow — keto, intermittent fasting, low-carb — the one real mechanism behind weight loss is the same: a calorie deficit. When you burn more energy than you take in, your body uses stored fat. This guide shows how to create a deficit correctly and safely, the most common mistakes, and how to make the process easy.
A calorie deficit means your daily energy expenditure (TDEE) is greater than your intake. When food doesn't meet your body's needs, it covers the gap from its reserves — mainly fat tissue. Roughly 7,700 kcal of deficit equals about 1 kg of fat loss.[1]
A daily 300–500 kcal deficit yields roughly 0.3–0.5 kg per week. Rule of thumb: don't aim for more than 0.5–1% of body weight per week. For an 80 kg person that's at most ~0.8 kg/week.
Faster looks tempting, but aggressive deficits increase muscle loss, constant hunger, low energy and the odds of quitting. A slow, sustainable deficit loses more fat in the long run.
Start with roughly body weight (kg) × 30–33 kcal (moderate activity). For 75 kg that's ≈ 2,250–2,475 kcal. For accuracy, track the intake at which you hold weight steady for 1–2 weeks.
Take 300–500 kcal off maintenance. Combining eating a bit less with moving a bit more (steps, training) is the most sustainable approach.
Keep protein high (1.8–2.2 g/kg) — it protects muscle and keeps you full. Track intake with real data; guessing is the biggest mistake that silently closes your deficit.
Drinking water doesn't burn fat directly, but it can support a deficit indirectly: water before meals can increase fullness and reduce intake, and thirst is often mistaken for hunger.[2] More: Does Drinking Water Help You Lose Weight?
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