Health & Fitness · 热量缺口 · Updated 2026-10-25
What Is Calorie Deficit?
Definition
Deficit = TDEE − intake; 1kg fat ≈ 7,700 kcal, so a 500 kcal daily deficit loses ~0.45kg/week. Keep the deficit at 10–20% of TDEE with 1.6–2g/kg protein and resistance training to spare muscle.
Formula
Deficit = TDEE − intake; fat loss ≈ cumulative deficit / 7,700 kcal per kg
Worked Example
A 400 kcal deficit loses ~1.5kg/month sustainably; a 1,000 kcal deficit loses faster but sacrifices muscle and invites rebound.
Common Misconception
"Bigger deficit, faster loss, so eat as little as possible" - fast short-term, losing long-term: metabolic adaptation, muscle loss, binge rebound. "No weight change means no deficit" - water swings can mask 1-2 weeks of fat loss; watch weekly averages and waist.
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