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Your Deficit Is Double the Target — Should You Eat More?

Your Deficit Is Double the Target — Should You Eat More?

You aimed for a 500 kcal deficit but ended up at 1000. Do you need to eat more to fill back up to the target? No. A deficit is a ceiling to aim under, not a quota you must hit exactly.

14 Jul 2026 · Burnie Academy
deficit myth calorie-target safety

You planned a 500 kcal deficit for the day. But you were busy, skipped your evening snack, and ended up at a 1000 kcal deficit. Double the target. Now a worry pops up. "Should I eat something now to fill back up to my 500 target?" It feels like you missed a quota you had to hit. This is one of the most common confusions in calorie tracking. Let us clear it up honestly, with real science, not fear.

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