What calorie deficit is recommended for weight loss?

A standard deficit of 400-500 calories works best for most people. Along with managing your food, try adding 30-45 minutes of brisk walking or light strength training daily if your doctor says it is fine for your fitness levels. The combination of a clean diet and active movement makes a huge difference.

Beta, in our days we did not count these calories on phones. Just eat simple home-cooked meals, stop eating when you are eighty percent full, and drink warm water with a little lemon in the morning. Avoid outside junk food and sweets, and your body will automatically find its healthy balance.

My calorie deficit target is completely ruined by late-night cravings because I barely get 5 hours of sleep due to work. Honestly, aim for a minor deficit of 300 calories first. Trying a massive deficit while being tired is just a recipe for a midnight kitchen raid.

Normally, a safe and healthy target is a deficit of about 500 calories per day, which helps you lose around half a kilo a week. Don't go below 1200 calories total in a day without consulting a doctor or dietician, as your body needs basic nutrition to function safely.

At 50, trying to calculate a calorie deficit just makes me want to eat a paratha in frustration! But seriously, reducing my daily rice and roti portions slightly and cutting out evening biscuits did the trick. Keep it simple instead of doing complex maths everyday.

I lost 12 kgs last year and honestly, keeping a moderate deficit of 500 calories is the sweet spot. If you go too low, you will feel tired, lose muscle, and end up binge eating later. Focus on eating high protein meals like paneer, dal, and eggs to stay full throughout the day.