What is a calorie deficit?

For people who are interested in achieving their health goals and making mindful eating choices, this article helps explain what a calorie deficit is and how it can be a tool for weight management. Read on to learn how to calculate a calorie deficit, ways to reach it and other helpful tips.

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What is a calorie deficit?

The body gets energy (or calories) from food that is eaten, and it burns that energy to keep everything running. When more calories are burned than consumed it creates a calorie deficit, and this can lead to weight loss over time.

Ways to reach a calorie deficit can include:

• Eating and drinking fewer calories
• Exercising more
• Or both

How to help calculate a calorie deficit

Everyone’s calorie needs are different and depend on factors such as age, biological sex, daily activity level, height and weight. There are many calculators online that can help determine how many calories someone may need to maintain their current weight, like MyPlate Plan.

Some calculators, like The Body Weight Planner, help people make plans to reach a goal within a specific time period. If the goal is to lose a few pounds, reducing daily intake by 500 calories may be a good place to start for many people with overweight. People who lose weight gradually, at about 1–2 pounds per week, are more likely to maintain their weight loss than people who lose weight quickly.

But there’s a limit, and getting the proper nutrients is important as well. In general, how much someone should eat depends on how active they are, as well as other factors:

• Women are typically recommended to have between 1600 to 2200 calories per day.
• Men are typically recommended to have between 2000 to 2600 calories per day.

For the purposes of this article, “women” and “men” refer to biological sex.

If someone wants to learn about their specific diet needs, they can consult with a dietitian or a health care provider. Specialists can help someone map out a calorie deficit plan to help them safely reach their goals. Calculating someone’s body mass index (BMI) can also help them track weight loss or weight gain over time.

How to help reach a calorie deficit

A calorie deficit can be achieved by making small swaps or changes that add up over time. Below are some ways to help reach a calorie deficit. Consult with a dietitian or your health care provider for questions and before changing your diet.

Swapping for healthier snacks

Snacking is okay. Making snack swaps can help people reduce their calorie intake, but this may only be effective when people choose healthy snacks and lower-calorie options. Checking nutrition labels can help people make choices that support their health goals.

Examples of healthy food options include:

• Canned, fresh or frozen fruits such as kiwi, mangos and pineapples
• Canned or frozen veggies such as broccoli and peppers (without added salt is a plus)
• Dairy options (without added sugars), including Greek-style yogurt

Colorful fruits, vegetables and foods high in fiber such as beans, nuts and whole grains can help provide the right kinds of nutrients. Eating too much sodium can also increase the risk of heart attack, high blood pressure and stroke. To reduce sodium intake, it is often recommended to avoid highly processed foods or snacks that are high in sodium.

Choosing healthier drinks

Many drinks have hidden calories. A soda, flavored latte or even a fruit smoothie can add hundreds of calories to someone’s diet.

Simple beverage swaps can include:

• Black coffee
• Unsweetened iced tea or sparkling water
• Water with lemon or berries

Alcohol can have a lot of calories. Some cocktails can contain over 400 calories when made with added sugars and syrups.

Physical activity

Physical activity supports physical and mental health. Current guidelines state that adults need 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity weekly. This should also be in combination with at least 2 days of muscle-strengthening activity each week.

Finding an activity that feels enjoyable can make it easier to stick with long term. Biking, gardening, walking and water aerobics are some examples. Other options might include playing basketball or tennis, or swimming laps in a pool.

Using a tracker

Trackers can help people learn more about what they eat each day. Trackers can show what people eat, as well as when, where, why and how much they eat. They can also track how active people are each day. This information can be recorded on a calendar, computer or phone.

Other healthy habits  

Beyond food and drink, here are a few ways to help support a weight-management plan:

• Being active. How active someone should be to maintain a healthy weight depends on individual factors. But overall, adults need at least 150 minutes a week of moderate-intensity activity (like brisk walking) or 75 minutes a week of vigorous-intensity activity (such as swimming laps). This should also be in combination with at least 2 days of muscle-strengthening activity each week.
• Checking medications. A health care provider can discuss alternatives if needed.
• Getting better sleep. Good sleep can help improve heart health and metabolism.
• Lowering stress. Long-term stress can affect the brain and cause the body to produce stress hormones such as cortisol, which can increase appetite.

How long can someone be in a calorie deficit?

There’s no one-size-fits-all answer. Some people may need to follow a calorie-deficit plan for several weeks or months to achieve their goal, while others may only need a short-term adjustment. Some people may find it helpful to work with a health care provider or dietitian to develop a plan. No matter the plan, people should be eating enough to get the necessary nutrients.

Key takeaways

A calorie deficit occurs when a person burns more calories than they consume. Swapping high-calorie snacks and drinks for healthier snacks and incorporating regular physical activity can help someone reach their goals. Reducing daily intake by about 500 calories, which can result in losing approximately one pound per week, may be a good starting point for many people with overweight.

As with any health journey, consulting a health care provider or dietitian can help someone find a calorie deficit plan that is realistic and tailored to their personal needs.

It was last reviewed by a CVS clinician on May 19, 2026.