Burning 200 calories a day is a positive step toward an active lifestyle and can help support your weight management goals, especially if combined with a healthy diet. While 200 calories alone may not create a large calorie deficit, every bit adds up—and regular movement provides many health benefits beyond just weight loss (better mood, heart health, and more). For noticeable fat loss, pairing calorie burning with a small calorie deficit in your food intake is most effective.
Calorie Deficit Calculator
Calculate your daily calorie deficit for safe and effective weight loss based on your TDEE and goals.
What is a Calorie Deficit?
A calorie deficit occurs when you consume fewer calories than your body burns in a day. This forces your body to use stored fat for energy, resulting in weight loss. The key is finding the right deficit—large enough to see results, but not so extreme that it's unsustainable or unhealthy.
How to Calculate Your Calorie Deficit
First, calculate your Total Daily Energy Expenditure (TDEE)—the number of calories you burn per day. Then subtract your target deficit based on your weight loss goal. A safe deficit is typically 300-750 calories per day, resulting in 0.25-1 kg of weight loss per week.
Safe Weight Loss Guidelines
- 0.25-0.5 kg/week: Sustainable, preserves muscle mass, easier to maintain
- 0.5-0.75 kg/week: Balanced approach, good for most people
- 0.75-1 kg/week: Aggressive but safe for those with more weight to lose
- Over 1 kg/week: Only recommended under medical supervision
Note: Never eat below 1200 calories/day (women) or 1500 calories/day (men) without medical supervision. Extreme deficits can slow metabolism and cause muscle loss.
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Frequently Asked Questions
is burning 200 calories a day good
is 1200 calories a day enough to lose weight
1,200 calories a day is considered the minimum safe intake for most women, and 1,500 calories for most men, but these levels may still be too low depending on your height, weight, and activity. Eating too little can slow metabolism, increase hunger, and cause muscle loss. For healthy, lasting weight loss, aim for a modest calorie deficit above these minimums. Use the calculator above to find a recommended calorie target for your body and goals.
Safe weight loss is typically 0.25–1.0 kg per week. At 0.5 kg/week, losing 5 kg takes about 10 weeks and 10 kg about 20 weeks. The results section of this tool estimates weekly loss and a rough timeline so you can plan realistically instead of expecting overnight changes.
You can create a deficit through food alone, but combining diet + movement is usually more effective and healthier. Exercise lets you eat a bit more while still losing fat and helps preserve muscle. Use this calculator for your calorie target, then support it with walking and strength training where possible.