What is the right calorie deficit for weight loss: small 10%, medium 15-30%, or large 40-50%

Author: Mikhail Ziborov - author of the site makefitness.pro.
2021-11-24

To start losing weight, you need to create a so-called negative energy balance, i.e., a shortage of energy or a calorie deficit. We get energy from food and all edible items (including drinks like coffee, juices, and even alcoholic beverages).

A calorie deficit is achieved by slightly under-eating: instead of, say, the 2000 kcal you need per day, you start consuming 1800 kcal. This is the negative energy balance: now your body lacks 200 kcal, which it will obtain from its own reserves. In other words, you will lose weight.

But here is the question: what calorie deficit do you need to create for weight loss? A small one, around 10%? A medium one, about 15-30%? Or should you cut your diet by 40-50% to lose weight even faster? Let's break down each indicator along with their strengths and weaknesses. But first, please subscribe to our Telegram, where topics related to weight loss are discussed daily: diets, supplements, workouts, tricks, and hacks. Oh, and discounts of 20-30% on products from iHerb.

By the way, here's a calculator for calculating your daily calorie intake considering all needed parameters.

Small Calorie Deficit (10%)

Pros:
1. Easy to achieve (if you skip one bun or a couple of chocolates – that’s already minus 200 kcal);

2. This diet is very gentle (you won't feel hungry, no stress for the body).

Cons:
1. Easy to break this deficit (here you ate a bit more, there you were offered a pastry – and a deficit of 200 kcal is no longer a deficit, it can very well reach your norm, and today you are not losing weight).

2. The overall weight loss process is significantly prolonged (for example, to lose 10 kg, you will need a lot of time on a 10% calorie deficit).

Conclusion: losing weight slowly, but without sharp fluctuations in body weight and stress for the body. A 10% deficit is suitable for those who do not like to feel hungry, cannot fight it for a long time, and are not used to denying themselves food. However, it is suitable for those who have time, are not in a hurry to lose weight, and care more about their well-being than their appearance.

Medium Calorie Deficit (15%-30%)

Pros:

1. Optimal weight loss speed (about 0.5 kg per week, which is very good).

2. Forgives mistakes (if you couldn’t hold back and ate a bun or pastry, you will still remain in a deficit, albeit a small one, i.e., you will continue to lose weight even with such slips).

3. Hybrid weight loss scheme (this is the “golden mean” between the other two schemes: you will feel hungry, but tolerable; there will be stress for the body, but not critical, etc.).

Cons:

1. Possible weight loss at the expense of muscle tissue rather than fat (provided that you are not getting enough protein).

Conclusion: This approach suits the overwhelming majority of those trying to lose weight. Of course, you will need to endure some limitations in your diet, but you will achieve relatively quick results (average weight loss speed of 2-2.5 kg per month). The stress for health will be within normal limits and usually does not cause any adverse effects like poor well-being.

Here is my article with scientific research showing the clear advantages of such weight loss (Started losing weight quickly: is it good or bad?).

By the way, here’s a meal plan where you will lose weight following this scheme (photos of the results of our friends are included). Prepared menus, specific products and dishes, accompanying recommendations and nuances for weight loss – it’s all there.

Large Calorie Deficit (40%-50%)

Pros:

1. Rapid weight loss (you lose weight right before your eyes, you can lose up to 5-10% of your body weight, which is considered a lot).

2. Helps to quickly overcome obesity (especially when obesity is already causing pathological changes like diabetes, cardiovascular diseases, and similar issues).

Cons:

1. Sharp weight loss is stressful for the body (some may experience a deterioration in well-being, but most cope with a 40-50% deficit normally).

2. You will have to starve (you will cut nearly half of your diet, so you need to endure for quick results).

Note! This calorie deficit is a slippery subject. We can lose weight not only due to subcutaneous fat but also muscle mass and water in our body. Losing muscle instead of fat is not weight loss: you will become weaker, your appearance will worsen, and obesity will remain unchanged with all its consequences. Loss of fluid in the body leads to thickening of the blood (increased risk of cardiovascular diseases) and weakening of the joint apparatus, including the spine (when lacking water, the body extracts it from joint lubrication).

Therefore, with such a calorie deficit, you need to:

1. Consume a lot of protein to preserve muscle and lose weight due to fat (the missing protein can be supplemented with a slow protein shake - Sierra Fit, Whey Protein).

2. Take vitamin and mineral complexes to support metabolism and immunity (for men - Now Foods, ADAM, for women - Now Foods, EVE).

3. Drink your daily norm of clean water (not any liquid, but specifically water).

Conclusion: This approach is necessary for people with excess body weight and obesity. It is also suitable for those who just want quick results, but be prepared for all the negative aspects of such weight loss.

Did you know that you can eat your daily calorie norm and still lose weight? You just need to train (workouts create energy expenditure, i.e., a deficit). Programs for home workouts and gym sessions are available on our YouTube channel MakeFitness.Pro.