07/01/2026
A calorie deficit simply means eating fewer calories than your body uses, so it can tap into stored energy (fat) over time.
It’s the foundation of weight loss, but it doesn’t need to mean restriction or constant hunger.
✨ A healthy calorie deficit is usually around 500 calories per day, supporting steady, sustainable weight loss.
✨ Extreme undereating can slow your metabolism and make things harder, especially while on GLP-1 medication.
✨ Not all calories are equal. Nutrient-dense foods (protein, veg, whole grains, healthy fats) help you feel fuller for longer.
You don’t have to count calories forever either.
Many of our patients use the Phlo T Plate Model to build balanced meals intuitively.
👉 Read the full blog to learn how to create a calorie deficit safely, sustainably, and in a way that actually fits your life.
https://phloclinic.co.uk/weight-loss-service/advice/recipes-nutrition/guide-to-calorie-deficit
