Low Calorie Diet: Lose Weight by Reducing Calories
A low calorie diet reduces caloric intake to create a deficit. Learn how to calculate and apply this diet effectively.
Calorie calculation examples by profile
Sedentary woman, 30 years old, 154 lbs
Active woman, 30 years old, 154 lbs
Sedentary man, 30 years old, 187 lbs
Active man, 30 years old, 187 lbs
What is a low calorie diet?
A low calorie diet consists of consuming fewer calories than your body expends (TDEE). This difference creates a caloric deficit that forces the body to draw from its fat reserves. This is the fundamental principle of all weight loss, regardless of the diet followed.
Calculating your optimal deficit
For healthy weight loss, aim for a deficit of 300-700 kcal/day. A 500 kcal deficit equals a loss of about 1 lb per week. To calculate your target intake, subtract your desired deficit from your TDEE. Example: TDEE 2000 kcal - deficit 500 = 1500 kcal/day.
The basic rules
Respect minimum thresholds: 1200 kcal/day minimum for women, 1500 kcal/day for men. Below this, you risk nutritional deficiencies and muscle loss. Prioritize filling foods: proteins, fiber, vegetables. Avoid empty calories: sodas, alcohol, sweets.
Optimizing your low calorie diet
Maintain a high protein intake (1.6-2g/kg body weight) to preserve muscle mass. Spread your calories over 3-4 meals to maintain stable energy. Stay well hydrated: sometimes hunger is actually thirst. Accurate calorie tracking is essential 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 Low Calorie Diet
The low calorie diet is the foundation of all weight loss. Regardless of the method chosen (keto, low carb, intermittent fasting), it’s the caloric deficit that determines whether you lose weight.
The Scientific Principle
The energy equation
- TDEE (Total Daily Energy Expenditure): calories you burn daily
- Caloric intake: calories you consume
- Deficit = TDEE - Intake
Impact on weight
| Deficit/day | Deficit/week | Estimated loss |
|---|---|---|
| 300 kcal | 2100 kcal | 0.7 lbs |
| 500 kcal | 3500 kcal | 1 lb |
| 700 kcal | 4900 kcal | 1.4 lbs |
Reminder: 3500 kcal deficit = approximately 1 lb of fat
How to Calculate Your Target Intake
Step 1: Calculate your TDEE
Use the Mifflin-St Jeor formula:
- Men: (10 x weight kg) + (6.25 x height cm) - (5 x age) + 5
- Women: (10 x weight kg) + (6.25 x height cm) - (5 x age) - 161
Multiply by your activity factor:
- Sedentary: x 1.2
- Lightly active: x 1.375
- Moderately active: x 1.55
- Very active: x 1.725
Step 2: Subtract the deficit
TDEE - (300 to 700 kcal) = Your daily target
Practical example
30-year-old woman, 154 lbs, 5’5”, moderately active:
- BMR = (10 x 70) + (6.25 x 165) - (5 x 30) - 161 = 1421 kcal
- TDEE = 1421 x 1.55 = 2202 kcal
- With 500 deficit: 2202 - 500 = 1702 kcal/day
Thresholds to Respect
Recommended minimums
| Profile | Minimum | Optimal |
|---|---|---|
| Women | 1200 kcal | 1400-1600 kcal |
| Men | 1500 kcal | 1700-2000 kcal |
Why respect these thresholds?
- Prevent micronutrient deficiencies
- Avoid excessive muscle loss
- Maintain metabolism
- Ensure sufficient energy
Optimize the Quality of Your Calories
Food priorities
- Protein (1.6-2g/kg): chicken, fish, eggs, legumes
- Fiber (25-30g/day): vegetables, fruits, whole grains
- Healthy fats: olive oil, avocado, nuts
- Hydration: 8-12 glasses of water per day
Foods to prioritize (high satiety)
- Green vegetables (very low calorie density)
- Lean proteins
- Whole, unprocessed foods
Foods to limit (high calorie density)
- Oils and butter (use in moderation)
- Nuts and dried fruits (controlled portions)
- Alcohol (empty calories)
- Processed products
Track Effectively with Voical
Tracking accuracy is crucial on a low calorie diet. A 200 kcal/day error can cancel your deficit. With Voical, simply describe your meals out loud and get an accurate count in 15 seconds. No more random estimation, no more surprises on the scale.