When & How to Make Adjustments to Calorie Intake When Dieting

Egis R.
4 min readFeb 26, 2023
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If you want to lose weight, I’m sure more than a long life full of happiness, you’d wish for smooth weight loss. BAHAHAHAHA! No one ever, in the history of ever, lost weight without the need to adjust calorie intake at some point.

Question is, when? No need to google that. I’m about to tell you when and how to make adjustments to your calorie intake when dieting.

To maintain weight loss at a desired rate, your calorie intake will have to be adjusted at two points of the diet:

  • After the first four weeks of dieting
  • Sometimes at a mid-diet

After the first four weeks of dieting

There are a bunch of online calorie calculators and chances are, you’ll use one of them to determine your calorie target for weight loss. However, all these formulas are based on averages. Since there are heaps of individual variations, you’ll likely need to adjust your calorie intake to start losing weight at a desired rate.

You should wait at least four weeks before making any adjustments because you need to gather enough data on your rate of weight loss to make adjustments.

Let’s say you weigh 185 pounds (84 kg) and your target weight loss rate is 0.5–1% per week…



Egis R.

I’m Egis, an online weight loss coach who has heightened BS sensors for fitness & nutrition. Only evidence-based & sustainable fat loss. www.absscience.com