How much below my TDEE should I eat to lose weight?

How much below my TDEE should I eat to lose weight? This is a common question for people who want to create a calorie deficit that leads to fat loss without sacrificing energy or sustainability.

A common guideline is to eat about 15–25% below your TDEE for sustainable fat loss while preserving muscle and energy. Smaller deficits around 10–15% tend to be easier to maintain, with slower but more comfortable progress. Larger deficits near 25–30% can speed short‑term weight loss but may increase hunger, fatigue, and the risk of muscle loss if protein and resistance training are inadequate. For many people, this ends up being a reduction of roughly 300–700 calories per day from maintenance, depending on body size. After setting a starting deficit, track your body weight trends and how you feel for several weeks. Make modest adjustments based on progress rather than extreme calorie cuts.