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How to create a calorie deficit

Creating a calorie deficit boils down to a simple math equation: Are you burning more calories than you’re consuming on a daily basis? If you are, you’re at a calorie deficit.

Burning 3,500 calories more than you consume is equal to 1 pound of fat, according to the Mayo Clinic.

By having a 500-calorie deficit — through a combination of diet and exercise — you’ll lose about 1 pound of fat per week.

For most people, losing more than 2.5 pounds of fat per week involves extreme calorie restriction and isn’t recommended.

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