Calories & Weight Loss

For weight loss, aim for a 300–500 kcal daily deficit; many adults land near 1,200–1,800 calories, adjusted for size, sex, age, and activity.

A steady 300–500 calorie daily deficit drives body-fat loss that gradually trims facial fat while protecting muscle and energy.

To lose body fat, start with a daily deficit of about 300–500 kcal below maintenance; that pace trims weight without draining energy.

For losing belly fat, aim for a 300–500 kcal daily deficit; most adults land near 1,400–2,000 kcal based on size and activity.

Most adults land between 1,200–2,200 kcal a day on intermittent fasting, with the exact number driven by body size, activity, and goal.

A 16-fl-oz can of White Monster (Zero Ultra) has 10 calories with zero sugar and ~150 mg caffeine per can.

Raw white onion has about 40 calories per 100 g; one cup chopped (160 g) is ~64 calories, and a medium bulb (110 g) averages ~44 calories.

One white pizza slice usually packs 300–450 calories; some large chain slices hit 500–700, depending on crust, cheeses, oil, and portion size.

One medium white potato (173 g) baked with skin has 159–164 calories; per 100 g, white potatoes provide about 93–94 cooked and 52–69 raw.

One cooked cup of white rice has about 205 calories; per 100 g, cooked white rice provides about 130 calories.