If You Overate On A Calorie Deficit

21 May 2025 · 1 min

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1:16

In this solo video, Eric Roberts explains the three possible calorie states—surplus, maintenance, and deficit—and emphasizes that any intake below your maintenance level remains a deficit, even if it exceeds your target deficit by a few hundred calories. Using a 2,000‑calorie maintenance and 1,500‑calorie deficit example, he shows that eating 1,600‑1,900 calories still constitutes a smaller deficit, so occasional over‑eating won’t derail progress. He reassures viewers not to panic and encourages them to keep following their plan, directing them to a free calorie‑deficit calculator linked in his bio.

Chapters

Let me teach you something about a calorie deficit you didn't know, and it's going to make you calm down the next time you go over your calories. There's 3 things you can do with your calories: be in a calorie surplus— this means you're gaining weight— be in a calorie maintenance— this means you're maintaining your weight— and then be in a calorie deficit, which means you will lose weight. If your calorie maintenance is 2,000 calories and your calorie deficit is 1,500 calories, even if you eat 1,600, 1,700, 1,800, or 1,900, guess what? You are still in a calorie deficit. It's just a smaller one. That's what she said. Because anything under your maintenance calories is a calorie deficit. So you don't need to freak out if you go a couple of hundred calories over your calorie deficit because you didn't ruin all your progress and you just need to keep going. And if you need to know what your calorie deficit or calorie maintenance is, click the link in my bio for a free calorie deficit calculator.