A calorie is a measurement of energy. The calories in food supply your body with the fuel you need to survive. When you eat food, it’s broken down by your body to release energy to be used right away or stored for later, depending on what you need at that moment.
Your body needs to take in a certain number of calories to maintain your weight, so, a calorie deficit is when you consume fewer calories than your body requires to stay at its current weight.
Every person’s caloric needs and deficits are different and depend on a bunch of factors, like how much you exercise, your age and body weight.
There are many variable to figure out your exact calorie deficit, but, in general, it’s thought that removing 500 calories from your daily intake will lead to one pound of weight loss per week.
Another factor for weight loss is exercise. A person who is not active at all should try to increase their daily activity levels, if they can not just for weight loss but also for overall general health.
This can be anything from walking, swimming , playing sport or going to the gym.