a calorie deficit shouldn't last forever

14 Oct 2026 · 1 min

Watch on YouTube

1:10

In this short instructional video, the speaker explains that a calorie deficit should only be maintained until an individual reaches their target body fat percentage or weight, not for a predetermined fixed period. The length of the deficit varies per person—someone needing to lose 10 lb will be in a deficit for a shorter time than someone needing to lose 100 lb. Once the goal is achieved, the speaker advises increasing daily intake to a new maintenance level, typically adding about 700–1,200 kcal per day for most people. The message emphasizes that prolonged low‑calorie eating is unnecessary and potentially harmful. The video concludes with a call‑to‑action, offering a free calorie calculator via a link in the creator’s bio to help viewers determine their specific deficit and maintenance needs.

Chapters

You should not be in a calorie deficit for a long period of time. And you might hear some people say it should only last 12 weeks or 24 weeks. That is wrong because if somebody has 10 pounds to lose versus 100 pounds to lose, those 2 people are going to be in a calorie deficit for a different length of time. But you should be in a calorie deficit for as long as it takes to get you to your goal body fat percentage or goal weight. And then you should be done. You should not keep eating low calories. You would increase your calories to your new maintenance calories. For most people, this is eating an extra 700 to 1,200 calories per day to be able to maintain your weight. And so the calorie deficit, it's— if you do it right, it's really only a short period of time of your life. So don't think you have to eat low calories forever. You don't. Get the calorie deficit done and then get your ass back to maintenance and increase your calories. If you need to know what your deficit or maintenance calories are, I have a free calorie calculator. Click the link in my bio.