Budgeting a Calorie Deficit
How to target calories and protein, plan favorites in, and survive the first two weeks.
A calorie deficit just means burning more than you eat. The math is straightforward; the execution is where most plans fall apart.
For most people trying to lose 1–2 pounds per week: target 1,700–1,900 calories per day, with at least 130–150g of protein. Protein is the key — it preserves muscle during weight loss, keeps you full, and burns more calories during digestion than fat or carbs.
The budget works like a real budget: you have a fixed number, you allocate it across the day, and when it's gone it's gone. The difference from a financial budget is that some items are much cheaper than others — a cup of broccoli costs almost nothing; a tablespoon of peanut butter costs 100 calories.
Setting your target
A rough starting point: multiply your goal body weight in pounds by 12. That's your daily calorie budget. Adjust up or down based on results after two weeks.
Protein first
Build every meal around protein. 4–6 oz of chicken or turkey, 2 eggs, 1 cup of Greek yogurt — these are your anchors. Protein is the most filling macronutrient and the hardest to overeat.
Plan your favorite foods in
Put the cheeseburger on Saturday. Put the pizza on Friday. Make them yellows, not reds — lean it up, plan the calories, eat it without guilt. That's what makes a plan last.