Calculate your caloric deficit
Losing weight = spending more than you eat. But by exactly how much? Too aggressive → yoyo effect. Too mild → no progress. Find your balance.
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Caloric deficit: how it works
To lose 1 kg of fat, you need to burn about 7,700 kcal more than you eat. With a deficit of 500 kcal/day, that's ~0.5 kg per week — a healthy and sustainable pace.
A deficit is created in two ways: eating less (reducing portions), or moving more (increasing activity). The ideal is a mix of both.
Which deficit should you choose?
Light deficit (300 kcal/day): the most comfortable. You're less hungry and keep your energy, but results are slow. Ideal if you have little weight to lose or are patient.
Moderate deficit (500 kcal/day): the sweet spot. At ~0.5 kg/week, this is the pace recommended by most health professionals. It's sustainable long-term without major frustration.
Aggressive deficit (700 kcal/day): fast but risky. Expect more fatigue, cravings, and risk of muscle loss. Best reserved for those with significant weight to lose, ideally under supervision.
Avoiding the yoyo effect
The yoyo effect always stems from a deficit that's too brutal and maintained for too long. Your body adapts by slowing your metabolism, increasing hunger, and storing fat more easily once you return to normal eating.
The solution: a moderate deficit, high protein (to protect muscle), strength training, and regular breaks (1 week at maintenance calories every 8-12 weeks).