The scenarios included in this PDF
This one-page file contains four illustrative daily deficit amounts: 250, 500, 750 and 1,000 kcal. It pairs them with short comments and links to the deficit calculator and supporting guides. It is not a daily food diary or an automatic weight forecast.
| Weekly loss pace | Approx daily deficit | Comment |
|---|---|---|
| Slow | 250 kcal/day | Easier to sustain |
| Moderate | 500 kcal/day | Common starting point |
| Aggressive | 750 kcal/day | Harder to maintain |
| Very aggressive | 1000 kcal/day | Usually not ideal without supervision |
The pace labels printed in the file describe its scenarios; they do not establish a guaranteed weekly change in body weight. Before using any row, consider the maintenance estimate and resulting food intake.
Write out the assumption beside the scenario
For illustration, estimated maintenance of 2,200 kcal/day minus a selected 250 kcal/day gap gives 1,950 kcal/day. Seven days at that arithmetic gap total 1,750 kcal. Neither number establishes the intake or weight-loss pace appropriate for an individual.
What the planner leaves to you
The PDF has no automatic recalculation, meal plan or fields that evaluate nutritional adequacy. Larger deficits can leave an unsuitable intake. Treat the sheet as a record of a scenario and use appropriate health or dietary guidance when deciding whether to act on it.
Frequently asked questions
Is the largest deficit the recommended option?
No. The sheet lists scenarios for comparison and does not determine whether a resulting intake would meet your needs.
Does the daily deficit convert directly into kilograms lost each week?
No. A seven-day energy total is arithmetic, while actual weight change also depends on adaptation, intake accuracy and fluid changes.
Sources and context
NIDDK: why calorie deficits do not predict weight change with a fixed rule