How low can you take your calories?

How Low Can Your Take Calories?

Most people should be able to lose body fat at a caloric intake equal to or greater than “bodyweight x 10”.


  • You’re moving 8,000 steps/day
  • You’re not on either end of the extreme (i.e. attempting 8% body fat OR very obese)
  • You’re consistently resistance training

You all know by now that you need a calorie deficit to make fat loss happen.

The question comes up: “Why not just drop calories as low as possible to lose weight quicker?”

Is there a limit to how low you should go with calories? And why?

So here’s the deal with weight loss: as you eat less, your metabolism slows. And eventually you’ll have to dedicate time to slowly increasing calories to speed back up the metabolism.

This is a must if you want to be able to eat normal amounts again without gaining back all the weight you just lost.

The lower calories go on a diet, the longer/harder the return to “normal” will be for you.

This is why there’s such a distinction between “weight loss” and “sustainable weight loss”.

Honestly, the floor of how low to take calories is hard to generalize, as everyone is a bit different.

If you can’t drop fat with calories at bodyweight x 10, you probably need to reverse diet, given you meet the following conditions:

  1. You have a moderate amount of weight to lose (Not on either extreme: getting shredded or obese)
  2. You’re active: 8k+ steps/day, consistent resistance training.

For most, going much lower than this makes it much harder to hit your macronutrient and micronutrient needs to stay healthy, feel good, and prevent nutrient deficiencies.

Have questions about your specific needs? Apply for a free coaching call at Or shoot me a DM on Facebook or IG.

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