Many people know that losing weight involves either eating fewer calories or increasing physical activity. But exactly how many calories should you cut each day? In many cases, it might be less than you think.
A good starting point is to figure out your total daily energy expenditure (TDEE), which includes your basal metabolic rate (BMR) — the calories you burn at rest — plus any physical activity. Online calculators can help you estimate this number.
Traditionally, reducing daily intake or burning an extra 500–1,000 calories a day can lead to about one pound (0.45 kg) of weight loss each week. However, studies also suggest that smaller daily calorie deficits (around 100–200 calories) can still bring about gradual, steady weight loss over time — and may be more sustainable.
Metabolic and Hormonal Adaptations
When you cut calories, your basal metabolic rate often decreases in a process known as adaptive thermogenesis. The body senses a reduced energy supply and conserves fuel, which may slow weight loss. Cutting calories can also alter certain hormones that regulate metabolism and appetite:
-Thyroid Hormones can drop, slowing your metabolic rate.
-Leptin decreases, reducing satiety and increasing hunger.
-Ghrelin goes up, stimulating appetite.
-Insulin may change, sometimes reducing daily energy expenditure.
-Cortisol can rise, leading to muscle breakdown and potential fat retention.
-Peptide YY & Cholecystokinin may decline, reducing fullness signals.
These adaptations can make weight loss challenging — but certain strategies can help you maintain progress.
Weight Loss Strategies
1.Preserve Muscle Mass
Resistance training and eating enough protein are essential. Muscle burns more calories at rest than fat does, helping to counter the slower metabolism caused by calorie restriction.
2.Make Gradual Changes
Small, sustainable cuts to daily calories (200–300 fewer) and focusing on nutrient-dense foods — like high-protein, high-fiber options — can help you avoid extreme hunger and metabolic slowdowns.
3.Portion Control & Mindful Eating
Use smaller plates or measure servings to subtly reduce calorie intake. Pay attention to hunger and fullness cues, eat slowly, and limit distractions during meals.
4.Healthy Swaps & Hydration
Replace high-calorie, sugary foods and drinks with more wholesome alternatives. Drinking water with meals can increase fullness and help reduce overall calorie consumption.
5.Intermittent Fasting
Restricting eating to specific time windows (e.g., noon to 8 p.m.) can reduce nighttime snacking and naturally lower daily calorie intake.
Even a modest loss of 5–10% of body weight in those who are overweight or obese can improve metabolic health and reduce chronic disease risk. While weight loss is difficult, gradual and consistent lifestyle changes are generally more effective than drastic measures in the long term.