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What is Calorie Deficit?

Supastarrnikki
Posts: 248
I'm new to this weight loss thing. I'm so confused on what Calorie deficit is?
0
Replies
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it's when you're eating less than you're supposed to. less than your goal or less than what it would take you to maintain your weight. something like that. aren't you glad the first person to answer your question is a super tired insomniacal SAHM mom?0
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It means you burn more than you consume. Such as you are suppose to eat 1200 calories and you eat 1199.
Or it means you are to eat 1200 calories and you burn 700 doing Zumba class so you are now below 1200 calories because you subtract the 700 calories from the 1200 calories.
Or it means you are to eat 1200 calories and you burn 700 in Zumba and you eat an additional 600 bc Zumba made you hungry and you need to end the day at around 1200 calories, then you can safely do that and still be at a deficit.0 -
Loll, So its eating less than I should? Or burning less than I eat? whatttttt? is there a way to calculate like exactly everything? Like I know I can add up the calories I eat no prob, and the calories I burn at the gym, but what about the things I do the rest of the day? Like the calories the body burns natually?0
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It's when you're eating less calories than you need to maintain your current weight.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0 -
When you set up your account it asks your activity level. That is so MFP can determine how many calories you need each day. MFP also figures in a calorie deficit based on how much you tell it you want to lose. Then it gives you your exercise calories back so that you can eat those and still remain at a deficit.0
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Loll, So its eating less than I should? Or burning less than I eat? whatttttt? is there a way to calculate like exactly everything? Like I know I can add up the calories I eat no prob, and the calories I burn at the gym, but what about the things I do the rest of the day? Like the calories the body burns natually?
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0 -
It means you burn more than you consume. Such as you are suppose to eat 1200 calories and you eat 1199.
Or it means you are to eat 1200 calories and you burn 700 doing Zumba class so you are now below 1200 calories because you subtract the 700 calories from the 1200 calories.
Or it means you are to eat 1200 calories and you burn 700 in Zumba and you eat an additional 600 bc Zumba made you hungry and you need to end the day at around 1200 calories, then you can safely do that and still be at a deficit.
???
Your body requires a certain number of calories to survive every day. On top of that, you burn calories every day with everything you do from brushing your teeth to walking to your car, even sitting at a desk. Plus some people exercise on top of that. All of these calories are your TDEE, your total daily energy expenditure. If you eat this number, you will neither gain or lose weight. If you eat over that number you will gain weight. If you eat under that number, you are at a deficit, you are burning more calories than you take in. This is when you lose weight.
There are a number of reasons why many choose to maintain a modest deficit , 10-20% less than their TDEE is recommended. So if your TDEE is 2000, you would eat 1600 calories to maintain a 20% deficit.
You do not need to burn off every calorie you eat with exercise.0 -
i found a tdee calculator online and im ganna say mine is around 2400? So thats how many calories I would need to have to stay at the same weight? im currently trying to take in around 1200-1400 while going to the gym everyday0
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Its like you need a certain amount of calories a day to maintain your current body weight.
so if you want to DECREASE that amount you weigh, then you need to create a calorie deficit (as in below the amount needed to maintain), you'll see this referenced as 'maintenance calories'
so a calorie deficit is when your calories consumed are less than your calories needed to maintain current body weight
So there are ways of determining your basic calorie needs, and then a healthy deficit is roughly 20% less than your maintenance, or *a deficit of 20%*
I'm new to these terms and I'm still learning, but this is where I'm at.
There are a bunch of calculators to determine these very important numbers in regards to your very own body and how you want to change it @ http://www.fat2fitradio.com/tools/bmr/
did that make sense? did i say the same things twice?0 -
i found a tdee calculator online and im ganna say mine is around 2400? So thats how many calories I would need to have to stay at the same weight? im currently trying to take in around 1200-1400 while going to the gym everyday
Yes, but I would have your 'deficit' as 500 calories not 1,000 with the amount you have to lose. One lb a week approximates 3,500 calories = 500 calories a week. So, this would mean you eat to about 1,900 calories. If you do not see the expected results after about 4 weeks (to take account of water weight due to our cycles) then tweak up or down. The calculators are just estimates and so you need to tweak to your personal situation.0 -
Okay So I've figured it out. My tdee is around 2400, so I need to have less than that. For the last week ive been trying to stay eating around 1200-1400, and going to to the gym ontop of that. I havn't even lost a pound in the last 7 days that ive been eating that, and working out. What am I do wrong?0
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i found a tdee calculator online and im ganna say mine is around 2400? So thats how many calories I would need to have to stay at the same weight?im currently trying to take in around 1200-1400 while going to the gym everyday
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0 -
i found a tdee calculator online and im ganna say mine is around 2400? So thats how many calories I would need to have to stay at the same weight? im currently trying to take in around 1200-1400 while going to the gym everyday
Don't forget to eat back at least 1/2 of your exercise calories.
Read this...
http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo
and this..
http://www.myfitnesspal.com/topics/show/912920-in-place-of-a-road-map-3-2013
:bigsmile:0 -
Okay So I've figured it out. My tdee is around 2400, so I need to have less than that. For the last week ive been trying to stay eating around 1200-1400, and going to to the gym ontop of that. I havn't even lost a pound in the last 7 days that ive been eating that, and working out. What am I do wrong?
did you weight all of your food?
And weight loss isn't linear so don't expect the scale to go down every day. And take measurements/pics for a more complete picture.0 -
i found a tdee calculator online and im ganna say mine is around 2400? So thats how many calories I would need to have to stay at the same weight? im currently trying to take in around 1200-1400 while going to the gym everyday
Don't forget to eat back at least 1/2 of your exercise calories.
Read this...
http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo
and this..
http://www.myfitnesspal.com/topics/show/912920-in-place-of-a-road-map-3-2013
:bigsmile:
If she is using the TDEE method she should not be eating them back.0 -
Okay So I've figured it out. My tdee is around 2400, so I need to have less than that. For the last week ive been trying to stay eating around 1200-1400, and going to to the gym ontop of that. I havn't even lost a pound in the last 7 days that ive been eating that, and working out. What am I do wrong?
When did you start at the gym? It is not unusual to see little or no change in the scale at first. When we first start working out, or increase intensity, our muscles basically retain water (has to do with glycogen stores). This can mask losses in fat. Scale weight is not always an accurate indicator of fat loss.
Make sure you are logging and measuring accurately and give it a few weeks.0 -
i found a tdee calculator online and im ganna say mine is around 2400? So thats how many calories I would need to have to stay at the same weight? im currently trying to take in around 1200-1400 while going to the gym everyday
Don't forget to eat back at least 1/2 of your exercise calories.
Read this...
http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo
and this..
http://www.myfitnesspal.com/topics/show/912920-in-place-of-a-road-map-3-2013
:bigsmile:
If she is using the TDEE method she should not be eating them back.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0 -
Okay So I've figured it out. My tdee is around 2400, so I need to have less than that. For the last week ive been trying to stay eating around 1200-1400, and going to to the gym ontop of that. I havn't even lost a pound in the last 7 days that ive been eating that, and working out. What am I do wrong?
Weight loss is not linear and can be masked by water weight. If you start exercising you can store gylcogen/water in your muscles. It is often up to 4lb or more.
Also, make sure your are really accurate about weighing and logging your food as Chris mentioned above.0 -
i found a tdee calculator online and im ganna say mine is around 2400? So thats how many calories I would need to have to stay at the same weight? im currently trying to take in around 1200-1400 while going to the gym everyday
Don't forget to eat back at least 1/2 of your exercise calories.
Read this...
http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo
and this..
http://www.myfitnesspal.com/topics/show/912920-in-place-of-a-road-map-3-2013
:bigsmile:
If she is using the TDEE method she should not be eating them back.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Negative calories so that's OK...but only if it's Chunky Monkey0 -
Loll, So its eating less than I should? Or burning less than I eat? whatttttt? is there a way to calculate like exactly everything? Like I know I can add up the calories I eat no prob, and the calories I burn at the gym, but what about the things I do the rest of the day? Like the calories the body burns natually?
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0 -
are you drinking lots of water girlfriend? Annnndd make your diary public so we can actually give you feedback! And also be patient you just started! I lost 2lbs my first week, but I have a huge sweet tooth, and cutting out a muffin and a couple of cookies every day really made a difference initially!0
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Okay So I've figured it out. My tdee is around 2400, so I need to have less than that. For the last week ive been trying to stay eating around 1200-1400, and going to to the gym ontop of that. I havn't even lost a pound in the last 7 days that ive been eating that, and working out. What am I do wrong?
did you weight all of your food?
And weight loss isn't linear so don't expect the scale to go down every day. And take measurements/pics for a more complete picture.
I need to weigh my food?? It's most;y just fruits and vegis and a chicken breast every now and then along with a couple rice cakes and peanutbutter lol.0 -
i found a tdee calculator online and im ganna say mine is around 2400? So thats how many calories I would need to have to stay at the same weight? im currently trying to take in around 1200-1400 while going to the gym everyday
Don't forget to eat back at least 1/2 of your exercise calories.
Read this...
http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo
and this..
http://www.myfitnesspal.com/topics/show/912920-in-place-of-a-road-map-3-2013
:bigsmile:
If she is using the TDEE method she should not be eating them back.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Negative calories so that's OK...but only it it's Chunky Monkey
lol no talk about icecream(
0 -
Okay So I've figured it out. My tdee is around 2400, so I need to have less than that. For the last week ive been trying to stay eating around 1200-1400, and going to to the gym ontop of that. I havn't even lost a pound in the last 7 days that ive been eating that, and working out. What am I do wrong?
did you weight all of your food?
And weight loss isn't linear so don't expect the scale to go down every day. And take measurements/pics for a more complete picture.
I need to weigh my food?? It's most;y just fruits and vegis and a chicken breast every now and then along with a couple rice cakes and peanutbutter lol.
Weighing is ideal. How are you measuring food?0 -
im currently trying to take in around 1200-1400 while going to the gym everyday
Not enough calories!
Eat at a 20% deficit from your tdee!!!!! .. for safe, sufficient and sustainable weight loss that won't screw up your metabolism. SERIOUSLY!! please listen!
If your tdee is 2400, eat around 1900 calories (20% deficit) and don't eat back exercise calories, as exercise is included in your tdee.0 -
Okay So I've figured it out. My tdee is around 2400, so I need to have less than that. For the last week ive been trying to stay eating around 1200-1400, and going to to the gym ontop of that. I havn't even lost a pound in the last 7 days that ive been eating that, and working out. What am I do wrong?
did you weight all of your food?
And weight loss isn't linear so don't expect the scale to go down every day. And take measurements/pics for a more complete picture.
I need to weigh my food?? It's most;y just fruits and vegis and a chicken breast every now and then along with a couple rice cakes and peanutbutter lol.
Peanut butter is really calorie dense and can make quite a big difference. This video is an eye opener:http://www.youtube.com/watch?v=JVjWPclrWVY
ETA: obviously you do not have to get totally OTT about it and weigh your rice cakes, but anything that is not pre-portioned should be weighed, or if liquid, measured.0 -
i found a tdee calculator online and im ganna say mine is around 2400? So thats how many calories I would need to have to stay at the same weight? im currently trying to take in around 1200-1400 while going to the gym everyday
Don't forget to eat back at least 1/2 of your exercise calories.
Read this...
http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo
and this..
http://www.myfitnesspal.com/topics/show/912920-in-place-of-a-road-map-3-2013
:bigsmile:
If she is using the TDEE method she should not be eating them back.
*throws away the wrapper from his peanut butter and chocolate ice cream sandwich, looks at his food diary....yep, still in a deficit*
To the OP - read this post by Sara, she outlines the process for setting your calorie level very thoroughly:
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets0 -
Okay So I've figured it out. My tdee is around 2400, so I need to have less than that. For the last week ive been trying to stay eating around 1200-1400, and going to to the gym ontop of that. I havn't even lost a pound in the last 7 days that ive been eating that, and working out. What am I do wrong?
did you weight all of your food?
And weight loss isn't linear so don't expect the scale to go down every day. And take measurements/pics for a more complete picture.
I need to weigh my food?? It's most;y just fruits and vegis and a chicken breast every now and then along with a couple rice cakes and peanutbutter lol.
sounds like a lot of sugar and carbs and fats and not enough protein. protein is my new god I now worship, I've never made it past a 'plateau' until I realized the joys of eating 'cleaner' which for me is more protein, less fats, and limiting carbs.0 -
I'm not really measuring it? Didn't think im eating big enough portions to actually need to measure. Like an apple for breakfast, a scoop of peanutbutter on rice cake, small chicken breast and such, a cup of mixed fresh fruit and a couple cups of mixed vegies with my chicken at dinner lol0
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I'm not really measuring it? Didn't think im eating big enough portions to actually need to measure. Like an apple for breakfast, a scoop of peanutbutter on rice cake, small chicken breast and such, a cup of mixed fresh fruit and a couple cups of mixed vegies with my chicken at dinner lol
In your case, if that is all you are eating, then it should not be taking you into a surplus as you have such a big deficit. While I would encourage you to eat more, the stall will be due to water weight masking 'real' weight loss.0
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