What Is The Best Calorie Deficit Per Day For Weight Loss?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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What is the best calorie deficit per day weight loss? To lose weight or bodyfat a calorie deficit is required to achieve that goal. You will have an exceedingly challenging time with weight loss without achieving a calorie deficit.

What is a calorie? Calorie is units of energy we obtain from food and beverages. And when you consume less calories than you burn then you achieve a calorie deficit. For most folks, an average of 500 calories is needed for a calorie deficit for weight loss or to lose fat.

What Is The Best Calorie Deficit Per Day For Weight Loss?

And this type of deficit shouldn’t affect your hunger levels. Before creating a calorie deficit, you need to know what your maintenance calories are. Maintenance calories are the daily calories needed to maintain your body weight.

What Is The Best Calorie Deficit Per Day For Weight Loss?

Healthy Weight Loss

For a healthy weight loss women shouldn’t consume calories less than 1,200 calories per day. And men shouldn’t consume calories less than 1,500 calories. Remember that if your calories are too low or too extreme it can slow down your metabolism.

A good example of what a deficit would be the following: If your maintenance calories is 2000 per day then your new daily calorie weight loss goal is 1,500 calories. It is easier to create a calorie deficit via diet than exercise alone.

Because having to burn 1000 calories in a day through exercise would be difficult for most people who may not have the motivation, time, energy or even money to hire the right trainer.

Tips On Cutting Calories

  • Eliminating sodas, alcohol, and sugar fruit drinks.
  • Minimizing highly processed high calorie foods in breakfast cereals, fast foods, desserts, etc. All of these contain a high amount, of calories which would affect achieving that calorie deficit.
  • Focus on foods that are high in fiber, vitamins, and minerals such as fruits and vegetables that are high in nutrients and low in calories. Also incorporating goods like nuts, legumes, lean proteins like chicken, beef, salmon, fish, etc.

Adding Exercise To help With Creating Calorie Deficit

  • Adding some cardiovascular workout such as swimming, walking, jogging, dancing, gardening. If you can do some form of cardiovascular at least 3 to 4 days a week that will be helpful in adding that that deficit which will help with weight loss.
  • Adding some form of weight training exercises whether it be bodyweight training, dumbbell exercises or resistance band exercises. Strength training helps to burn calories after the workout and that after-burn effect is called EPOC, (Exercise Post Oxygen Consumption).
  • Make sure that when you do weight-training exercises weekly that it is a full-body routine. Full body means training your upper and lower body as well as your core. And incorporating this at least 3 to 4 days a week.

“For a healthy weight loss women shouldn’t consume calories less than 1,200 calories per day. And men shouldn’t consume calories less than 1,500 calories”. Celebrity Fitness & Nutrition Expert Obi Obadike

The Bottom Line: is if your goal is to establish a healthy weight loss or fat loss then 500 calories should be your weekly deficit.

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  2. Hall KD. Did the Food Environment Cause the Obesity Epidemic? Obesity (Silver Spring). 2018 Jan;26(1):11-13. doi: 10.1002/oby.22073. PMID: 29265772; PMCID: PMC5769871.
  3. Hall KD, Ayuketah A, Brychta R, Cai H, Cassimatis T, Chen KY, Chung ST, Costa E, Courville A, Darcey V, Fletcher LA, Forde CG, Gharib AM, Guo J, Howard R, Joseph PV, McGehee S, Ouwerkerk R, Raisinger K, Rozga I, Stagliano M, Walter M, Walter PJ, Yang S, Zhou M. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metab. 2019 Jul 2;30(1):67-77.e3. doi: 10.1016/j.cmet.2019.05.008. Epub 2019 May 16. Erratum in: Cell Metab. 2019 Jul 2;30(1):226. Erratum in: Cell Metab. 2020 Oct 6;32(4):690. PMID: 31105044; PMCID: PMC7946062.

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