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Health5 min read
A Calorie Deficit Is the Only Rule for Weight Loss: How to Get It Right
There's no magic to losing weight—only an energy gap. Use a [calorie calculator](/health/calorie-calculator) and a [BMR calculator](/health/bmr-calculator) to find your expenditure, then build a sensible deficit.
When intake stays below expenditure over time, the body taps its reserves and weight falls. That's a calorie deficit.
Don't make the deficit too large
A daily gap of 300–500 kcal is usually sustainable and less likely to rebound. First use a BMR calculator for resting burn, then add activity for total expenditure.
Extreme dieting lowers metabolism and sheds muscle. Use a calorie calculator to set a gentle deficit, paired with protein and strength training for stability.