Calorie deficit: which one to choose and why “too little” often gets in the way

10.01.2026

Calorie Deficit: Which One to Choose and Why Too Little Often Gets in the Way

A calorie deficit is the foundation of weight loss. Without it, weight does not go down, but this is also where most mistakes are made. Some set the deficit too low and see no results, while others cut calories too much and face plateaus, breakdowns, and a decline in well-being.

Let's break down which calorie deficit to choose, why too low a calorie intake often hinders weight loss, and how to find a functional balance.

What Is a Calorie Deficit in Simple Terms

A calorie deficit occurs when you expend more energy than you get from food.
For example:

• you burn 2,200 kcal

• you eat 1,800 kcal
  The 400 kcal difference is your deficit.

This deficit is exactly what your body is forced to cover from its stores, including fat.

Important: a deficit is not a specific number for everyone, but the difference between your expenditure and your intake.

Why the Idea "The Less I Eat, The Faster I Lose Weight" Doesn't Work

In practice, too strict a deficit often gives the opposite effect.

What happens with too low a calorie intake:

• overall activity level decreases

• hunger increases

• fatigue grows

• sleep worsens

• risk of overeating increases

• weight may temporarily stall

The body adapts. It starts saving energy, and a person subconsciously moves less and breaks their diet more often. As a result, there’s a deficit on paper, but no real fat loss.

Main Types of Calorie Deficit

Gentle Deficit

Minus 10-15% from maintenance calories or 200-300 kcal per day.

Suitable for:

• starting out

• if your maintenance calories are already low

• people with high stress levels

• those who have previously had breakdowns

Pros:

• easier to stick to

• less fatigue

• easier to maintain long-term

Cons:

• slower weight loss

Moderate Deficit

Minus 15-25% from maintenance or 400-600 kcal per day.

This is the most universal and effective option for most.

Pros:

• steady weight loss

• lower risk of plateaus

• adequate energy level

Cons:

• requires careful nutritional tracking

Aggressive Deficit

Minus 30% or more or 700-1000 kcal per day.

Suitable for:

• short-term periods

• those with a very high starting weight

• under dietary and health monitoring

Cons:

• high risk of breakdowns

• muscle loss

• slowed metabolism

• worsened mood

For long-term weight loss, this option is almost never the best.

Why Too Small a Deficit Also Doesn’t Work

This is the opposite extreme.

Reasons:

• mistake when counting calories

• not including oil, sauces, drinks

• overeating on weekends

• overestimating activity level

For example, a person thinks they have a deficit of 200 kcal, but in reality, there is none. The weight stays the same, motivation drops, and an endless search for the “reason” begins.

That’s why your deficit should not be minimal, but verifiable based on weight trends.

How to Choose Your Calorie Deficit

Practical algorithm:

1. Calculate your calorie norm

2. Choose a deficit of 15-20% as a starting point

3. Track your nutrition for 14 days

4. Check your average weekly weight

5. Adjust as needed

If your weight decreases too slowly or stays the same:

• decrease calories by 100-150 kcal
  or

• add more steps

If you experience significant fatigue and constant hunger:

• increase calories by 100-150 kcal

The SYPB 30 Calorie Counter simplifies this process: it automatically calculates your rate and lets you quickly change your goal without manual calculations.

How to Know If You’ve Chosen the Right Deficit

Good signs:

• weight is decreasing steadily

• no constant sense of hunger

• energy remains stable

• no frequent breakdowns

• you could eat this way for months

Bad signs:

• weight stalls for 2-3 weeks

• strong fatigue

• obsessive thoughts about food

• frequent overeating

• drastic weight fluctuations

Why Weight May Stall Temporarily Even With a Deficit

It's important to understand that a plateau does not always mean a mistake.

Reasons:

• water retention

• menstrual cycle

• changes in carbs and salt

• adaptation after a sharp calorie drop

Don’t judge by a single day, look at averages over 2-3 weeks.

Common Mistakes When Creating a Deficit

1. Cutting calories too drastically

2. Ignoring oils and drinks

3. Relying only on workouts

4. Lack of protein

5. No adjustments according to progress

6. Comparing yourself to others

Short Summary

An effective calorie deficit is not about maximum restriction, but about balance.

Better:

• moderate deficit

• consistent tracking

• regular adjustments

The worst choice is to eat too little and expect quick results. In most cases, this actually hinders weight loss rather than helps it.

If you want to simplify the process, the SYPB 30 calorie counter will automatically calculate your rate and help you choose a deficit that you can realistically stick to for a long time.