calorie deficit number for women

16 Sept 2026 · 1 min

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1:09

In this short video, fitness creator Eric Roberts explains how women can consume higher calories while staying in a calorie deficit and losing weight. He shares three actionable strategies: (1) build more muscle to raise resting metabolic rate, (2) increase protein intake because protein has a high thermic effect (up to 30% of its calories are burned during digestion) and supports muscle growth, and (3) perform zone 2 cardio—steady‑state exercise that allows conversation and burns calories without triggering hunger. Roberts concludes by directing viewers to a link in his bio for personalized calorie‑deficit guidance.

Chapters

I don't even think you really know what a bad day is. So this is me. I get to eat 3,000 calories and still be in a calorie deficit and lose weight. But ladies, if you want to be able to eat more calories and still lose weight, here's 3 things you can do. Number 1, build more muscle. This increases how many calories your body burns at rest. Doing nothing. Number 2, eat more protein. For every 100 calories of protein you eat, your body burns up to 30 of those calories digesting it. Plus, it will help you build more muscle for a higher calorie burn. And number 3, do more zone 2 cardio. This is cardio where you can still breathe through your nose and hold a conversation. It burns more calories without increasing hunger or your appetite. And if you need to know the correct calorie deficit for you, click this link in my bio.