No matter which diet you choose, consuming fewer calories than you burn is fundamental to shedding pounds. That’s what’s called a calorie deficit (16). It allows your body to tap into stored fat.
Eating too few calories can have negative effects on your metabolism, energy levels, and overall health.
A satiating 2200 calorie meal plan can be more effective. Especially for those looking to lose weight steadily and maintain their progress in the long term.
Eating 2,200 calories might be a deficit for some individuals and not for others.
A common approach is to reduce your daily calorie intake to 500 to 1,000 calories lower than your TDEE to aim for a weight loss of about 1 to 2 pounds per week
If your TDEE is significantly higher than 2,200 calories, then consuming 2,200 calories could create a calorie deficit that leads to weight loss.
Whether eating 2,200 calories a day constitutes a good calorie deficit for weight loss or health goals depends on several factors, including your age, sex, current weight, activity level, and more.