Calorie Deficits: Your Full Guide to Weight Loss in 2025

A calorie (or energy) deficit is the foundation of weight loss¹ ² ³. It’s the state where you consume fewer calories than your body needs to maintain its weight, prompting it to use stored fat for energy⁴. While the concept sounds simple, successfully achieving and sustaining a calorie deficit takes strategy and understanding – if it were really that simple, obesity wouldn’t be as big of a health concern worldwide.

To start, you need to know your total daily energy expenditure (TDEE) – in other words, the number of calories your body burns daily to maintain its weight³ ⁵ ⁶. This gives you a clear starting point to begin a calorie deficit. 

Beyond that, understanding the calorie content of the foods you eat is also crucial. Knowing how many calories are in each gram of food lets you plan meals effectively and make smarter choices.

By calculating and tracking your food intake, you can build an effective and sustainable calorie deficit. Let’s dive into how a calorie deficit works, why it’s the key to weight loss, and give you all the tools you need to help you on your journey.

What Are Calorie Deficits?

A calorie deficit means consuming fewer calories than your body needs to maintain your current weight⁴. Your body requires a specific amount of calories daily to maintain its weight, and to lose weight, you must eat fewer calories than that amount⁷. 

You can also induce a calorie deficit by exercising more regularly, but this approach is less accurate than calorie manipulation. You can’t always accurately know how many calories you’re burning, but you can always track how many you’re eating with near-perfect accuracy. It’s important to keep in mind that those who begin exercising sometimes start increasing their food intake, making it harder to achieve a calorie deficit.

For example, if your body needs 2,000 calories to maintain your current weight, a calorie deficit would mean consuming fewer than 2,000 calories. The first step in achieving a calorie deficit is determining your total daily energy expenditure (TDEE).

TDEE accounts for everything that makes up how many calories your body burns. Knowing your TDEE is crucial when you want to enter a calorie deficit³ ⁵ ⁶. Your TDEE calculation takes into account the following⁸:

• Basal metabolic rate: Your BMR is how many calories your body would burn if you just laid down 24 hours per day doing absolutely nothing. This is not a useful measure on its own, which is why we use total daily energy expenditure.

• Food digestion: Digesting food requires calories. This is known as the thermic effect of food. 

• Non-exercise activity: Your body constantly performs movements throughout the day (cleaning, walking, showering, etc.). This is known as non-exercise activity thermogenesis (NEAT).

• Exercise activity: Whenever you exercise (walk, do cardio, swim, etc.), your body burns more calories. This needs to be included in your TDEE calculation, too.

How to Estimate Your TDEE

I recommend a simple method to estimate your TDEE quickly using a basic equation. Firstly, I use the Schofield equation to estimate BMR. Doctor William Schofield developed this in the mid-20th century, and it takes into consideration your sex, age, weight, and height. 

How to Estimate Your Basal Metabolic Rate (BMR) & TDEE

The Schofield equation is a reliable method for estimating your BMR⁹. It takes into account factors such as age, sex, and BMI. Once you’ve calculated your BMR, you must multiply this by your physical activity level (PAL) to get your TDEE and help you determine how many calories you burn each day based on your unique characteristics. But first, you'll need to estimate your BMR.

How to Estimate Your BMR

Use the table below to find your specific calculations. Choose the formula that matches your gender and age.

Here’s a sample calculation if I were doing it for myself. I am a 37-year-old male, and my height is 1.88 meters (or 6 foot 2 inches). I weigh 88.5 kg (roughly 195 lbs) pounds. For me, the exact calculation would be:

(11.5 x 88.5) - (2.6 x 1.88) + 877 = 1,889.86.

So, for a 37-year-old male who weighs 88.5 kg and stands 1.88 m tall, his BMR would be roughly 1,889.86 calories.

How to Estimate Your TDEE

Next, take the number we just calculated and multiply it by your physical activity level (PAL). Choose your age range and how active you believe yourself to be. Here’s a table to help you out⁹:

Again, in my example, the number was around 1,890 calories. I am a moderately active 37-year-old male, so I would multiply 1,890 by 1.6. This equals around 3,000 calories, give or take.

Now, I know my own body, so I know for a fact that this overestimated my TDEE by around 500 calories. Estimating your PAL accurately is tough, so the calculated TDEE isn’t going to be spot on every time, which is why it must be validated. I use a slightly different method, which I know is also used by many in the fitness community. I find it a little easier but do note that this method has no scientific evidence backing it up as the previously mentioned method does.

An Alternative Way to Estimate Your TDEE for Those Losing 20+ lb

You can estimate your TDEE using a different method if you want to lose 20 lbs or less. I personally use this method, but there’s no scientific backing for it like the Schofield equation. Start by determining your “ideal” or “target” body weight (in lb). Once you have that number, multiply it by one of the following values based on your activity level:

• If you’re sedentary (little to no exercise), multiply by 13.

• If you’re moderately active (exercising 1–3 times a week), multiply by 14.

• If you’re very active (exercising 3+ times a week), multiply by 15 (or even 16).

For example, if you currently weigh 200 lb, your target weight is 150 lb, and you exercise moderately, you would multiply 150 by 14. This calculation gives you a TDEE estimate of 2,100 calories.

Keep in mind that any formula provides only an estimate. Choose a starting number, then validate it by tracking your progress and adjusting as needed.

How to Estimate Your TDEE for Those Losing 20 lb or Less

If your goal is to lose 20 lb or less, you can estimate your TDEE using a similar approach. Multiply your current body weight (in lb) by a value that matches your activity level:

• For a sedentary lifestyle, multiply by 13.

• For a moderately active lifestyle (exercising 1-3 times a week), multiply by 14.

• For a very active lifestyle (exercising 3+ times a week), multiply by 15.

For example, if you weigh 170 lb, your target weight is 150 lb, and you’re moderately active, multiply your current weight (170) by 14. This calculation gives you a TDEE estimate of 2,380 calories. Remember, this number is only a starting estimate, just like any other formula or equation. Calculate it quickly, then validate and adjust based on your progress.

How Much Should You Weigh?

Determining your ideal weight isn’t as simple as using a formula or online tool. While these can offer rough guidelines, they often overlook the complexity of individual health.

BMI calculators are a common tool to estimate ideal weight, but they’re overly simplistic. They don’t factor in things like muscle mass, body fat percentage, or fat distribution. For instance, a muscular athlete and someone with excess body fat could have the same BMI, but their health profiles would be very different.

Remember, weight alone doesn’t determine health. You can be overweight and still be metabolically healthy,  but if you’re carrying excess fat – especially around the abdomen – this is linked to higher risks of insulin resistance, type II diabetes, and cardiovascular disease¹⁰ ¹¹.

The key is to focus on feeling good about how you look and maintaining a sustainable weight without extreme measures. Health is about much more than just a number on the scale. Your physical and mental well-being, along with how you feel about yourself, matters most.

How to Validate Your TDEE Estimate

Once you’ve estimated your TDEE, it’s time to put that number to the test in the real world. Here’s how to validate your estimate:

• Be consistent: Eat the same number of calories each day for about one month.

• Weigh yourself: Weigh in every morning before eating, drinking, or using the bathroom.

• Track your progress: After each 7-day period, average your weigh-ins by adding them together and dividing by 7.

• Note the average: Write down this weekly average and compare it to the next 3 weeks of averages.

• Evaluate your results: If your weight stays the same, your TDEE estimate is likely accurate. On the other hand, if you gain or lose weight, adjust your calorie intake by 5-10% and repeat the process for another month.

How to Calculate Calorie Deficit Using Your TDEE 

Once you’ve validated your TDEE estimate, it’s time to create a calorie deficit for weight loss. There are 2 main ways to approach this:

Method 1: Start With a “Fixed” Calorie Deficit

A common suggestion is to begin with a 500-calorie deficit per day, which can lead to about a 1-pound weight loss per week. This works well for many people and is a simple starting point². However, this may not be ideal for everyone, especially when considering individual differences. 

For instance, a smaller person with a low TDEE might find a 500-calorie deficit too aggressive, while someone with a higher TDEE may need a larger deficit to see results.

Method 2: Use a Percentage-Based Deficit 

A more reliable method is to calculate your calorie deficit as a percentage of your TDEE. Reducing your calorie intake by 10–25% based on your preference allows for a more personalized approach. For example, a 10% deficit from a 2,000-calorie TDEE would be 200 calories less per day. This method is more flexible and can be adjusted based on your progress and how quickly you want to lose weight.

Here’s an Example of How That Might Work

For instance, if your TDEE is 2,000 calories per day, your weekly maintenance calories are 14,000 (2,000 x 7). To create a 10% calorie deficit, reduce your weekly calories by 1,400 (roughly 200 calories per day).

The key is to track your progress and adjust as needed. If you're losing weight too quickly or not seeing results, tweak your calorie intake. And, as always, listen to your body and consult a healthcare professional if you need more guidance.

Calorie Deficits Don’t Have to be Every Day (Calorie Cycling)

Rather than focusing on a strict daily calorie deficit, try sticking to a weekly calorie target. This approach gives you more flexibility and can improve your ability to stick with your diet long-term.

With calorie cycling¹², you can adjust your calorie intake from day to day while still maintaining an overall deficit for the week. This method allows for higher-calorie days (like during social events or weekends) without feeling like you’re constantly depriving yourself.

In a nutshell, here are the benefits of a flexible calorie approach:

• Better diet adherence by removing the daily restriction.

• Flexibility for social events and occasional indulgences.

• Reduced burnout from constantly restricting calories.

Here’s a sample weekly plan (2,000-calorie TDEE + 10% deficit = 1,400 calories/week):

• Monday to Wednesday: 300-calorie deficit each day = 900 calories saved.

• Thursday: 200-calorie deficit = 1,100 calories saved.

• Friday: 300-calorie surplus = 800 calories saved.

• Saturday and Sunday: 300-calorie deficit each day = 1,400 calories saved in total.

By the end of the week, this results in a 1,400-calorie deficit, which is in line with a 10% reduction of your weekly maintenance calories. This flexible approach lets you enjoy life while still staying on track with your goals. 

Here’s a visual breakdown of how flexible calorie restriction might work:

Note: You can play around with calorie cycling as you please on any day. Just keep in mind that you need to hit your average calorie deficit goal at the end of the week.

How to Track Calories to Hit Your Calorie Deficit

To effectively use a calorie deficit for weight loss, it's essential to track your calorie intake accurately. This helps you stay on track to meet your goals. The key tools you'll need for tracking calories are:

• A food scale: I recommend using a digital one for better precision.

• A diet-tracking app: If you’re using a meal delivery service to help you with your meals, you could use Trifecta’s diet tracking app, though there are other good options like Fat Secret or MyFitnessPal as well.

How to Use a Digital Food Scale to Track Your Calories

Follow these simple instructions to weigh your food and track it on the app of your choice: 

1. Turn on the scale and place a plate or container on the weighing surface.

2. Tare the scale by pressing the power button again to reset it to zero. This ensures the weight of the plate or container isn’t included in your measurement.

3. Add your food and check the weight displayed on the scale.

4. Log the weight into your diet-tracking app by selecting the appropriate food item from the app’s database.

5. If the food isn't listed, you can create a custom entry for it manually.

For convenience, using apps like Fat Secret or MyFitnessPal is the recommended approach. They have large food databases, making tracking easier for most people. 

These apps are very useful for most users, but there are other tools out there, such as those based on the USDA database, that offer a more precise analysis. But for many, the flexibility and user-friendly interfaces of these apps make them a practical choice for tracking and adjusting intake consistently.

Examples of the Number of Calories Found in Various Foods

Here’s the number of calories in some of the most common foods. Though accurate, these are still just estimates, as the values will vary depending on the brand, size, and preparation method.

Source: USDA Food Database*

Example Meal Plan for a Calorie Deficit

Use these meals as inspiration to hit your calorie deficit. For this example, I’ll be using a TDEE of 2,000 along with a 10% calorie deficit for slow and steady weight loss. You can adjust these meal plans as you like, depending on the TDEE you calculated and your desired rate of weight loss.

Breakfast: Instant Oatmeal, Fruit, & Eggs

• 1 package of instant quick oats: 180 calories

• ¼ cup mixed berries: 15 calories

• 1 small to medium banana: 80 calories

• Cinnamon topping for oatmeal: 0 calories

• 2 eggs: 140 calories

• ¼ tbsp butter: 25 calories

• Total calories: 440

Lunch: Tuna Melt Sandwich With Low-Fat Mayo & Cheese

• 2 slices of whole-grain toast: 150 calories

• 30 g of low-fat marbled cheddar cheese: 90 calories

• 1 can of flaked light tuna: 120 calories

• ½ tbsp of low-fat mayonnaise: 15 calories

• 2 tbsp finely chopped celery: 5 calories

• 1 finely chopped green onion: 5 calories

• Spices to taste (cumin, paprika, chili, etc): 0 calories

• Salt and pepper to taste: 0 calories

• Total calories: 385

Snack: 475 Calories Worth of Anything You Like

To stave off food cravings, it’s very important to use some of your calories to eat foods you love. For example, you could eat 480 calories worth of pizza, cake, muffins, another sandwich, fried eggs, french fries, nuts, seeds, nut butters, ice cream, a sugary latte, or anything else. The choice is yours!

You can make smarter food choices here if you want – but think about it carefully. This is your chance to eat any foods you really do love. If that means more broccoli and chicken breast or a nice big slice of apple pie, by all means, go for it!

Dinner: Roasted Chicken With Mashed Potatoes & Asparagus

• 150 g boneless, skinless chicken drumsticks: 240 calories

• 150 g yellow potatoes, peeled: 115 calories

• 100 g asparagus, trimmed: 20 calories

• ½ tbsp olive oil: 60 calories

• ½ tbsp butter: 50 calories

• ¼ cup zero-sugar oat milk: 15 calories

• Spices, salt, and pepper to taste: 0 calories

• Total calories: 500

How Meal Delivery Services Can Help You Achieve a Calorie Deficit

Meal delivery services can be a great option for those who don’t want to track calories. The best weight loss meal delivery services offer meals that are already portion-controlled, which can simplify the process of staying within a calorie deficit. With these services, all you need to do is heat up your meals and enjoy them without having to measure or calculate calories yourself.

This approach works well for people who prefer convenience and structure in their diet but don’t have the time or desire to shop for groceries and prepare meals. By removing the guesswork, you can avoid overeating and stay on track with your goals. 

For example, Factor offers a low-calorie plan so you can enjoy a range of flavors while keeping your calorie intake in check. It offers meals for a range of diets, such as high protein and vegetarian. No matter your preferences, you can mix and match the entire menu. BistroMD is one of our favorite great meal delivery services for weight loss, as it offers support from dietitians and fitness experts as well as doctor-designed meals for breakfast, lunch, and dinner.

Whether you’re looking to shed pounds or maintain a healthy weight, meal delivery services like these can help you meet your goals without the hassle of tracking every bite.

How Much Weight Loss Can You Expect?

How quickly you lose weight depends largely on how much weight you have to lose in the first place. For most people, weight loss is a gradual process, and it’s important to focus on steady progress rather than expecting rapid changes. Once you’ve entered a calorie deficit that feels sustainable, the key is to stick with it, making adjustments as necessary, until you reach your desired weight. Here’s how to track your progress:

Weigh yourself every morning before eating or drinking and before having a bowel movement.

Average the numbers from each week (every 7 days) to get a clearer picture of your progress.

If your weight loss has plateaued, it’s time to reassess your strategy. This could mean recalculating your TDEE, adjusting your calorie intake, or even rethinking your workout routine. Plateaus are normal, but they’re a good opportunity to make adjustments and keep moving toward your goal.

Why Your Weight Loss Strategy Has Stalled

If you’re dealing with a weight loss plateau, it could mean several things: 

• TDEE: Weight loss reduces your body's energy requirements, meaning your original TDEE estimate may no longer apply. Without recalibrating your intake, you could be eating at maintenance rather than in a deficit.

• Calorie tracking: Portion sizes, unlogged snacks, or hidden calories in sauces and beverages can lead to overconsumption without realizing it. Make sure to track everything as accurately as possible – whatever you put in your mouth needs to be tracked.

• Fluctuations in water retention and glycogen stores: Temporary changes in water weight or glycogen storage can make it seem like progress has stopped, even if fat loss is ongoing. Wait it out for an additional week and go from there.

Extra Tips & Tricks to Help You Stay On Track

• Focus on accuracy: Weighing food accurately, especially for items that vary in size or weight (like fruits and meats), will make sure your calorie count is correct.

• Use food labels (when possible): For packaged foods, food labels provide accurate calorie information, saving you time. If the calories aren’t broken down by “piece” but by weight, make sure to weigh the food accurately.

• Consider portion sizes: Be mindful of portion sizes – visual estimation never works. It's imperative to weigh and track your food with precision to avoid miscalculations.

• Track every bite, snack, and drink: Don’t forget to track all calories, including beverages, snacks, and condiments, as they add up and impact your calorie intake. This is especially the case for oils since they contain more calories than people realize.

• Account for cooking methods: Cooking methods can change calorie content (e.g., adding oil or butter when cooking meat). Always account for those extra calories.

• Consistency over time: One day's inaccurate tracking won’t ruin progress, but over time, small errors can add up. Stay consistent to keep your calorie tracking reliable.

• Apps and scanning barcodes: Many apps allow you to scan food barcodes, which makes tracking packaged food quick and easy.

How to Make Your Calorie Deficit Sustainable

The key to long-term weight loss success is making sure your calorie deficit is sustainable. This means avoiding drastic calorie cuts that can leave you feeling deprived or hungry all the time.

Aim to maintain a deficit of no more than 10–25% below your TDEE. This amount strikes a balance between effective weight loss and ensuring you can stick with it over time. For significant weight loss (50 lbs or more), you might experiment with a deficit of around 30% per day, but it’s best not to go any lower than that.

Remember, a calorie deficit is a lifestyle change, not just a temporary diet. By adopting healthier habits, you’re addressing the underlying factors that contribute to weight gain. Once you’ve reached your target weight, maintaining it becomes easier with these new habits in place.

It’s Important to Address Cravings in a Calorie Deficit

Cravings are an inevitable part of being in a calorie deficit. This is your body’s natural response to a lower intake of food. While you can’t completely eliminate cravings, there are ways to manage them.

One key strategy is sticking to a strict diet structure. For example, you can decide in advance when and what you’ll eat each day, depending on what works best for you. If you’re using the calorie cycling approach, you’ll have more flexibility to include your favorite foods in the meal plan. Some people prefer to eat several smaller meals throughout the day to help reduce snack cravings, while others may find eating one larger meal at night with 1 or 2 smaller meals earlier in the day works better for them.

Ultimately, how you arrange your meals is up to you. The goal is to create a diet structure that makes it easier to stick to your calorie deficit and manage cravings effectively.

The Role of Intermittent Fasting (IF) in Diet Adherence

Intermittent fasting (IF) has become a popular tool for improving diet adherence¹³, especially when it comes to managing hunger and cravings. IF involves fasting for a specific period each day and eating during a set window¹⁴. For example, some people fast for 16 hours (from 10 pm to 2 pm) and eat during an 8-hour window (from 2 pm to 10 pm).

Many people find that IF helps them stick to their calorie deficit by allowing them to enjoy larger, more satisfying meals within their eating window. However, some individuals report no significant difference with IF¹³.

While IF can help manage hunger, it’s important to remember that food choices still play a crucial role in its success. To make the most of intermittent fasting, make sure to eat nutrient-dense, whole foods that will fuel your body and keep you feeling full during your eating window.

Food Choices Matter In a Calorie Deficit

Technically, you can eat almost anything while in a calorie deficit, but food choices are important. The right foods play a significant role in achieving your goals. 

For example, in a famous experiment, nutrition professor Mark Haub ate only convenience store snacks – like Little Debbie Snacks, Oreos, Twinkies, and Doritos – for 2 months and still managed to lose 27 pounds. However, this approach is not recommended because these foods offer little nutritional value and lack essential vitamins and minerals.

Foods vary in calorie density, meaning some foods contain fewer calories per gram than others. For instance:

• Protein and carbohydrates contain 4 calories per gram.

• Fat contains 9 calories per gram.

To make your calorie deficit more effective, focus on eating lower-calorie, nutrient-dense whole foods most of the time. Whole foods tend to be less calorie-dense than ultra-processed foods and provide important vitamins and minerals (micronutrients). In contrast, ultra-processed foods are often higher in calories and less nutritious.

To keep things balanced, follow the Pareto principle: aim for 80% of your calories to come from whole foods and 20% from indulgent foods. This 20% can include treats like junk food, cookies, ice cream, French fries, or even beer.

For example, with a target of 1,800 calories per day, aim for 1,400–1,500 calories from whole foods, leaving 300–400 calories for the occasional indulgence. Including your favorite foods within your calorie target can help curb cravings and make sticking to your plan easier.

This flexible approach allows you to enjoy what you love while still staying on track and losing weight, as long as you hit your overall calorie target.

Best Foods to Eat for a Calorie Deficit

Some foods are better than others when it comes to maintaining a calorie deficit. Opt for mostly whole foods that are high in nutrients and low in calories.

• Meat and fish: Lean protein sources like chicken and turkey provide essential nutrients for muscle repair and satiety, while fish supports overall health. Opt for lean cuts and nutrient-dense fish like cod, haddock, or sea bass to stay within your calorie deficit while enjoying satisfying meals.

• Fresh fruits and veggies: Low in calories and high in fiber, they keep you full while providing essential vitamins and minerals. Think leafy greens, berries, or cruciferous vegetables.

• Potatoes: A starchy carb that’s surprisingly low in calories per gram. They’re filling and versatile, making them ideal for a calorie deficit.

• Sweet potatoes: Slightly higher in natural sugars than regular potatoes, they’re nutrient-dense and a great option for a sweet and satisfying side. They’re just a tad more calorically dense than regular potatoes, so opt for regular potatoes if you want to maximize your calorie deficit.

• Oatmeal: A hearty, high-fiber carb source that keeps you full for hours. Pair it with fresh fruits or a dollop of 0% fat Greek yogurt for a balanced meal or snack.

• 0% Fat Greek Yogurt: High in protein and very low in calories, it’s an excellent option for breakfast or a snack. Add fresh fruits or a drizzle of honey to make it more flavorful without exceeding your calorie limit.

FAQ

How do I calculate my calorie deficit?

To calculate your calorie deficit, first determine your total daily energy expenditure (TDEE) using an online calculator or an estimation based on your activity level. Once you have your TDEE, subtract your desired calorie deficit, which is about 10% to 25% of that. 

For example, if your TDEE is 2,000 calories, a 25% calorie deficit means you’ll aim to consume 1,500 calories per day, 75% of your TDEE (2,000 x 75% = 1,500). This deficit will help you lose weight at a healthy and sustainable rate of about 1–1.5 pounds per week, depending on your starting point.

How many calories should you be in deficit?

A safe and sustainable calorie deficit is typically anywhere from 10% to 25% per day, which leads to around 1–1.5 pounds of weight loss per week. This range strikes a balance between effective weight loss and avoiding extreme deprivation.

A larger deficit can result in faster weight loss, but it may be harder to maintain and could affect muscle mass or energy levels. Starting with a 10–25% deficit is generally recommended – and it’s easy to adjust it based on your progress.

How long will it take to lose 20 pounds eating 1,500 calories a day?

The time it takes to lose 20 pounds depends on your total daily energy expenditure (TDEE), which determines how many calories you burn in a day. With a 10–25% calorie deficit, you can expect to lose about 1–1.5 pounds per week.

At this rate, losing 20 pounds would likely take anywhere from 10 to 20 weeks. Factors like age, activity level, and metabolism can affect your progress, so it's important to adjust as you go to stay on track.

How many calories should I eat a day to lose weight?

To lose weight, you need to eat fewer calories than your total daily energy expenditure (TDEE). Start by calculating your TDEE and then reduce that number by 10–25% per day. For example, if your TDEE is 2,000 calories, aim to consume anywhere from 1,500 to 1,800 calories daily.

This creates a calorie deficit, which is necessary for weight loss. Be sure to track your intake and progress, making adjustments as needed to ensure you’re still on target for healthy and sustainable weight loss.

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

There’s no “one size fits all” approach to weight loss. What works for one person to lose 2 pounds per week won’t work for another. However, on average, you’ll need to aim for roughly a 1,000-calorie deficit every day, which isn’t sustainable. This rate of fat loss is only sustainable for those who have more than 20 pounds to lose.

The best approach is to first calculate your total daily energy expenditure (TDEE), which means how many calories your body burns every day. Then, subtract about 10–25% from this number to find your ideal, sustainable rate of fat loss.

How much weight will I lose in a month if I burn 400 calories a day?

If you burn 400 more calories than your body needs every day, you can expect to lose about 1–1.5 pounds per week. Over the course of a month, this would result in approximately 4–6 pounds of weight loss. However, this number isn’t set in stone as everybody’s body is different.

Weight loss can vary based on factors like diet, metabolism, and overall activity. To see consistent progress, track your intake and activity and make adjustments as needed to ensure you stay in a healthy deficit.

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* https://fdc.nal.usda.gov/