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

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

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 equals roughly 300–700 calories per day below maintenance, depending on body size. Track weight trends for several weeks and adjust gradually rather than using extreme cuts.

A practical guide to calorie deficits that support fat loss without burnout.

Last updated: January 2026

When using TDEE for weight loss, the goal is not to eat as little as possible. Instead, you want to choose a calorie deficit that is effective and sustainable. How far below your Total Daily Energy Expenditure you eat determines how fast you lose weight and how well you maintain energy, performance, and muscle.

Helpful starting points

If you haven’t estimated maintenance yet, start with our TDEE maintenance calorie calculator, then browse more common questions on the TDEE FAQ page.

The most common calorie deficit range

For most people, a deficit of 15–25% below TDEE strikes the best balance between steady fat loss and livability. This range is large enough to create measurable progress without pushing the body into aggressive energy conservation.

10–15% below TDEE

Slower fat loss, but easier to maintain. Often ideal for beginners or those prioritizing performance and adherence.

15–25% below TDEE

The most common recommendation. Produces consistent fat loss while preserving energy and lean mass for most people.

25–30%+ below TDEE

Faster short-term weight loss, but higher risk of hunger, fatigue, and muscle loss if not managed carefully.

What does this look like in calories?

Because TDEE varies by body size and activity, the calorie reduction looks different for everyone. In practice, most sustainable fat loss plans land somewhere around:

300–400 calories below TDEE for smaller or less active individuals
400–600 calories below TDEE for average-sized, moderately active adults
600–700 calories below TDEE for larger or highly active individuals

These are starting points, not rules. Your real-world response is what ultimately matters.

Why bigger deficits aren’t always better

Eating far below TDEE can cause rapid scale weight loss, but it often comes with tradeoffs. Extremely low calories increase the risk of muscle loss, hormonal disruption, reduced training performance, and poor adherence.

For most people, consistency beats intensity. A moderate deficit that you can maintain for months usually leads to better long-term results than aggressive cuts that trigger burnout or rebound eating.

How to fine-tune your deficit over time

After choosing a starting deficit, track your progress for at least two to three weeks. Focus on weekly average weight, not daily fluctuations.

If weight is dropping too fast or energy feels poor, slightly increase calories.
If weight is stable for several weeks, reduce calories by 5–10% or add daily movement.
Keep protein intake high and include resistance training to protect muscle.

Bottom line

Most people lose fat best by eating 15 to 25% below TDEE, then adjusting gradually based on real progress. Avoid extreme cuts and let trends, not impatience, guide your next move.