How to Create a 500 Calorie Deficit
Learn how to create a 500 calorie deficit per day to lose weight. Calculations, examples and practical tips. Track with Voical.
Calorie calculation examples by profile
Sedentary woman, 30 years old, 143 lbs
Active woman, 30 years old, 143 lbs
Sedentary man, 30 years old, 176 lbs
Active man, 30 years old, 176 lbs
Why a 500 kcal deficit?
A 500 kcal per day deficit is considered optimal for weight loss. It allows you to lose about 1 lb per week (3500 kcal = 1 lb of fat) while preserving muscle mass and avoiding fatigue. It's a sustainable deficit for the long term.
Calculating your calorie goal
To create a 500 kcal deficit, you first need to know your Total Daily Energy Expenditure (TDEE). Use the Mifflin-St Jeor formula to calculate your Basal Metabolic Rate, then multiply by your activity level. Then subtract 500 kcal.
Achieving 500 kcal deficit
You can create this deficit through diet alone, exercise, or a combination. For example: reduce food intake by 300 kcal and burn 200 kcal through physical activity. This mixed approach is often easier to maintain.
Tracking your deficit precisely
Without precise tracking, it's impossible to know if you're really at a 500 kcal deficit. Studies show we underestimate our intake by 20-50%. Voical helps you track accurately to guarantee your deficit.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to the 500 Calorie Deficit
The 500 calorie per day deficit is the gold standard for healthy weight loss. Here’s everything you need to know to apply it effectively.
The Science of the 500 kcal Deficit
Weight Loss Math
- 1 kg of fat = 7700 kcal (1 lb = 3500 kcal)
- 500 kcal/day x 7 days = 3500 kcal/week
- 3500 kcal = about 1 lb of fat
Why It’s the Ideal Deficit
- Visible and motivating loss
- Muscle mass preservation
- No excessive fatigue
- Sustainable over several months
How to Calculate Your Goal
Step 1: Calculate your Basal Metabolic Rate (BMR)
Mifflin-St Jeor Formula:
- Women: BMR = (10 x weight kg) + (6.25 x height cm) - (5 x age) - 161
- Men: BMR = (10 x weight kg) + (6.25 x height cm) - (5 x age) + 5
Step 2: Calculate your TDEE
Multiply your BMR by:
- Sedentary: x 1.2
- Lightly active: x 1.375
- Moderately active: x 1.55
- Very active: x 1.725
Step 3: Subtract 500 kcal
Your TDEE - 500 = your daily calorie goal
Concrete Examples
Woman, 143 lbs, 30 years old, 5’5”, sedentary
- BMR: 1387 kcal
- TDEE: 1664 kcal
- Goal (-500): 1164 kcal (rounded to 1200 kcal minimum)
Man, 176 lbs, 30 years old, 5’9”, sedentary
- BMR: 1755 kcal
- TDEE: 2106 kcal
- Goal (-500): 1606 kcal
Strategies to Achieve -500 kcal
| Action | Calories Saved |
|---|---|
| Replace soda with water | 140 kcal |
| Reduce portions by 20% | 100-200 kcal |
| Skip the sugary snack | 150-200 kcal |
| 30 min brisk walking | -150 kcal |
Why Voical Can Help You
Achieving exactly 500 kcal deficit requires precise tracking. Voical lets you track each meal in 15 seconds and see in real-time where you stand relative to your goal. No more guessing, just results.