What Happens if I Eat Only 200 Calories Below Maintenance?
A 200-calorie daily deficit maintained for 24 weeks produces approximately 7–8 pounds of fat loss with almost no lifestyle disruption.
How to use this tool
- Enter daily calorie needs (tdee), daily calorie intake and projection weeks in the fields above.
- Results update instantly as you type — or click Calculate.
- Read your weekly deficit and the full breakdown beneath it.
Small sustainable deficits are the secret to long-term weight management — see what a barely-noticeable 200-calorie reduction does over 24 weeks.
Frequently asked questions
- What is TDEE?
- Total Daily Energy Expenditure — the total calories you burn per day including exercise and daily activity. Use a TDEE calculator if you don't know your number.
- Can I also project a surplus (muscle gain)?
- Yes — enter an intake higher than your TDEE. The deficit will be negative, representing a surplus, and weight change will be positive.