Calorie Deficit for Abs: Calculations and Diet Tips
Weight ManagementWeight Loss

How to Work Out the Calories You Need for Defined Abs

How to Work Out the Calories You Need for Defined Abs
Lisovskaya/Getty Images
By
Updated on August 14, 2025
by
“Abs” refer to a group of muscles in the abdomen that work together to support your core. These include the rectus abdominis (the “six-pack” muscle), the internal and external obliques (which help you twist and turn), and the transversus abdominis (which help stabilize your core).

Exercises like planks, dead bugs, Russian twists, and crunches can help strengthen and build your abdominal muscles.

 But getting defined abs also depends on managing calorie intake with the right combination of foods and hydration. Your genes also play a significant role in your ability to develop defined abs. Some people can develop them more quickly than others due to how their bodies build muscle and distribute fat.

How to Calculate a Calorie Deficit for Defined Abs

You need to have low body fat for defined abs to show. Your abdominal muscles sit beneath a layer of subcutaneous fat, and even well-developed abs won’t be visible unless that layer is lean enough.

 For most people, that means tracking or following daily calorie intake. Consistently eating more calories than you burn makes it harder to achieve low body fat. Knowing your maintenance calories, or the number of calories you need to maintain your current body weight, is the first step in determining whether you need to keep, cut back, or increase your intake to reach your goals.
However, the level of body fat necessary to see defined abs is often far below the health range for body fat percentage, which is 25 to 31 percent for females and 18 to 24 percent for males, although age and athletic status factor into this.

 This can make it extremely challenging to develop a noticeable six-pack.
A quick way to estimate your maintenance calories is to multiply your body weight (in pounds) by 15.

 This gives a rough idea of how many calories you’d need per day if you’re moderately active.

 For example, if you weigh 145 pounds, you’d need about 2,175 calories a day to maintain your current weight with a moderately active lifestyle.

You can use online calculators that factor in your age, sex, height, weight, and activity level. Here are three options:

But these are general guidelines. Everyone’s metabolism is different, and health conditions, medications, or lifestyle factors can affect your caloric needs.

 For the most accurate and safe calorie goal, consult with a healthcare provider or a registered dietitian, who can create a personalized plan for you.

When to enter a calorie surplus for muscle gain

If your body fat is already low, adding a modest calorie surplus may help build muscle mass. An increase of about 5 to 20 percent above your maintenance calories (roughly 300 to 500 extra calories per day for most people) is often enough to help you gain muscle without leading to more fat gain when paired with the right resistance training plan.

Using the earlier example of someone maintaining their weight at 2,175 calories per day, here’s what a surplus might look like:

  • 5 percent surplus: about 2,285 calories per day
  • 10 percent surplus: about 2,395 calories per day
  • 15 percent surplus: about 2,500 calories per day
  • 20 percent surplus: about 2,610 calories per day
Muscle building is a slow process, and everyone responds differently based on their training experience, program choice, genetics, sleep quality, and other factors.

The number of calories you need for defined abs isn’t one fixed target, as it depends on your starting point and goals. If you need to lose body fat to reveal defined abs, eat below your maintenance calories to create a deficit, but be sure you’re still getting enough nutrients and energy. If you already have low body fat and want to build more ab muscle, a modest calorie surplus may help.

Once you determine your maintenance calories, adjust them based on whether your goal is fat loss, maintenance, or muscle gain.

Foods to Eat for Defined Abs

Being able to see defined abs takes consistent training, but what you eat and drink are just as important. The right foods can help you build muscle, support the fat loss needed to reveal ab definition, and provide energy for your workouts.

Diverse protein and healthy fat sources

Protein helps repair and grow muscles.

 During workouts, tiny tears form in your muscle fibers, and protein supplies the building blocks to repair those tears and make the muscles stronger. Protein also helps you stay full between meals.

 Combine diverse protein sources with healthy fats and high-quality carbohydrates and you’ve got the foundation for meals that can prop up your fitness goals. This combination provides energy and helps support post-workout recovery. Healthcare professionals recommend that carbs make up 45 to 65 percent of your total daily calories.

Aim for about 1.6 grams (g) of protein per kilogram (kg) of body weight daily (roughly 0.7 g per pound).

 For healthy fats, the Mayo Clinic recommends no more than 20 to 35 percent of your total calories,

 though some research suggests physique athletes may do well with 10 to 25 percent.

Using the example from before, a person who weighs 145 pounds and eats 2,175 calories daily would want about 102 g of protein each day and about 48 to 86 g of fat following the 20 to 35 percent guidelines. As 1 g carbs provides 4 calories and you’d need around 979 to 1,413 calories from carbs, 245 to 353 g would be the ideal range for your carb intake if you weigh 145 pounds.

Some protein options include:

  • Poultry and lean meats: Eat about 3 to 4 ounces (oz) of skinless chicken breast, turkey, or lean cuts of beef and pork per serving.
  • Fish: Salmon, mackerel, and sardines are rich in omega-3s. Aim for two servings of fatty fish per week.
  • Low-fat dairy: Greek yogurt, cottage cheese, and milk are sources of protein and calcium.
  • Eggs: Whole eggs offer protein and fats.
  • Plant-based proteins: Tofu, tempeh, and edamame are good soy-based options.
  • Beans and lentils: Chickpeas, black beans, and lentils can provide both protein and fiber.
  • Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds provide protein and healthy fats.

Fiber-rich foods

If you find yourself feeling hungry when trying to manage calories, checking your fiber intake might help. Fiber slows down how quickly food moves through your digestive system to keep you feeling full longer.

Plus, high-fiber foods tend to be lower in calories for the same volume of food, so you can eat satisfying portions while staying within your intended calorie intake target.

 Adults should aim for about 38 g of fiber per day for men and 25 g per day for women, but this can vary depending on age and pregnancy status.

Some fiber-rich options to work into your meals include:

  • Fruits: Apples, pears, berries, bananas
  • Non-starchy vegetables: Broccoli, spinach, kale, zucchini
  • Starchy vegetables: Sweet potatoes, corn, butternut squash
  • Unrefined grains: Oats, quinoa, brown rice, barley, whole-wheat bread
  • Beans and legumes: Lentils, black beans, chickpeas

Get enough water

Don’t underestimate how much proper hydration can help with getting defined abs. Your metabolism gets a slight boost when you’re well hydrated, which means you burn a few extra calories throughout the day.

Proper hydration also helps reduce bloating by moving waste through your system, which can make your midsection look and feel leaner. Since water loss happens quickly during workouts, refilling what you lose is essential for transporting nutrients to your muscles, regulating your body temperature, and helping flush out the byproducts of all your hard work.

A good rule of thumb is to drink 17 to 20 oz of water about two hours before exercise, and sip 7 to 10 oz every 10 to 20 minutes while working out.

Foods to Limit or Avoid for Defined Abs

While managing your nutrition, watch out for foods and drinks that can contribute to bloating, fat storage, and water retention or crowd out more nutritious options from your diet. These foods can make ab definition more challenging to achieve, and it’s a good idea to limit or avoid them.

Added sugar

Foods and beverages with added sugar include:

  • Candy
  • Cookies
  • Cakes
  • Codas
  • Flavored coffee drinks
  • Sports drinks
  • Some “healthy” granola bars or yogurts.
When people consume them long-term, sugar-sweetened drinks and added sugar are associated with higher fat storage around the heart and organs.

 This can make achieving visible definition harder.

Indulgent grains

Refined grains digest quickly and may not keep you full, which can contribute to overeating.

However, not all refined grains are created equal. Some, like rice and products made from fortified or enriched grains, are good sources of helpful nutrients, while others, such as sugary cereals, cookies, and cakes, are made with refined grains but also have high saturated fat and sugar contents.

Fried foods

It may be challenging to resist fried, crispy, salty foods. Regularly eating French fries, fried chicken, or other fried snacks can make it harder to achieve defined abs, since they’re generally high in calories and have been linked to a greater risk of abdominal obesity.

Processed meats

The convenience of grabbing a deli sandwich or a hot dog makes processed meats an easy choice. But these types of foods are often high in sodium and preservatives, which may cause bloating, affect blood sugar and cholesterol, and impact how your body stores fat.

 They may have more negative effects than unprocessed red meat when it comes to your waistline, according to a recent study.

Alcohol

You may be more likely to carry extra fat around your midsection if you drink a lot of alcohol. Heavy drinking (more than two drinks a day) is mainly linked to higher abdominal fat, but some research suggests that light to moderate drinking hasn’t shown the same connection.

High-sodium foods

Eating a lot of high-sodium foods means your body may try to hold onto more fluids, which can contribute to bloating.

 High-sodium foods won’t necessarily lead to fat gain, but reducing your intake of them can help decrease bloating and lead to a flatter, more defined midsection. Pizza, sandwiches, canned soups, and processed snacks are some of the biggest contributors.

When grocery shopping, get in the habit of checking food labels, and aim to keep your daily sodium intake under 2,300 mg.

Do Your Workouts Need to Target the Abs?

Not all your workouts need to target the abs. Research shows that spot reduction, or the idea that you can burn fat from a specific area by exercising it, is not effective.

 Ab workouts can improve muscle endurance and posture, but they’re most effective when paired with strategies that reduce total body fat, such as strength training, cardio, and a balanced diet.
About 90 percent of body fat is subcutaneous (the kind under your skin), while the remaining 10 percent is visceral fat that lies deep beneath the abdominal wall around your organs.

 To see ab definition, you need to get your body fat low enough so that there’s less subcutaneous fat covering your abdominal muscles. This may mean getting below 9 percent body fat for men and below 19 percent for women.

Which Exercises Can Help You Develop Your Abs?

As you work on reducing body fat through proper nutrition, calorie balance, and consistent exercises, adding targeted workouts can help strengthen your abdominal muscles, which will eventually become more visible.

These exercises below work different parts of your core, so mixing them up can lead to better results:

  • The plank: Helps stabilize your deep core muscles

  • Side plank: Targets your obliques and helps with core stability

  • The bear crawl: Works the rectus abdominis while also challenging shoulders and legs

  • The half get-up: Strengthens the core and targets multiple muscle groups

  • Bicycle crunches: Work the rectus abdominis and obliques with a twisting motion

  • Toe touches: Target the upper rectus abdominis while strengthening the core

  • Sit-ups: A classic exercise that targets the three main ab muscles

  • V-ups: Challenge both upper and lower abs while improving core strength

These exercises generally won’t burn the fat covering your abs, and that’s where incorporating cardiovascular exercise becomes essential. Activities like running, swimming, dancing, and cycling can help create the calorie deficit needed to reduce overall body fat.

High-intensity interval training (HIIT) also deserves special mention here because it’s effective for fat burning.

 HIIT involves short bursts of high-intensity effort followed by periods of rest or lower-intensity movement.

Before starting any new exercise program, especially if you have a health condition or haven’t been physically active in a while, check in with your healthcare provider. Start slow, focus on proper form, listen to your body, and build up gradually.

The Takeaway

  • Defined abs become visible when body fat is low enough. However, visible abs are mostly genetic and the required low body fat is below what healthcare professionals consider healthy for most individuals.
  • The calories you need for defined abs depend on your goals. Eat below your maintenance calories if you need to lose fat, or aim for a modest calorie surplus if you already have low body fat and want to build muscle.
  • As you build your nutrition plan, focus on adequate protein, fiber-rich foods, and proper hydration while limiting processed foods, added sugars, and excess sodium.
  • Always check with a healthcare provider before starting a new exercise program, especially if you have a health condition or haven’t been physically active in a while.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Varacallo MA et al. Anatomy, Anterolateral Abdominal Wall Muscles. StatPearls. July 24, 2023.
  2. Exercises to Improve Your Core Strength. Mayo Clinic. August 25, 2023.
  3. How to Really Get Six Pack Abs: 8 Exercises for Strength and Definition. Natioanl Academy of Sports Medicine.
  4. Taking Aim at Belly Fat. Harvard Health Publishing. March 26, 2024.
  5. Body fat percentage vs. BMI - Which is important? Baylor College of Medicine. January 4, 2024.
  6. Calorie Counting Made Easy. Harvard Health Publishing. April 3, 2024.
  7. How to Measure Physical Activity Intensity. Centers for Disease Control and Protection. December 6, 2023.
  8. Thom G et al. Validity of Predictive Equations to Estimate RMR in Females With Varying BMI. Journal of Nutritional Science. May 26, 2020.
  9. Helms ER et al. Effect of Small and Large Energy Surpluses on Strength, Muscle, and Skinfold Thickness in Resistance-Trained Individuals: A Parallel Groups Design. Sports Medicine - Open. November 2, 2023.
  10. Golden N. Defining Muscular Hypertrophy & Growth Training Best Practices. National Academy of Sports Medicine.
  11. How Much Protein Do You Need? And How To Get It. Cleveland Clinic. June 7, 2024.
  12. Moon J et al. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Journal of Obesity & Metabolic Syndrome. July 23, 2020.
  13. 5 Nutrition Tips to Maximize Your Workouts. Mayo Clinic. April 23, 2025.
  14. Nunes EA et al. Systematic Review And Meta-Analysis of Protein Intake to Support Muscle Mass and Function In Healthy Adults. Journal of Cachexia, Sarcopenia and Muscle. February 20, 2022.
  15. Roberts BM et al. Nutritional Recommendations for Physique Athletes. Journal of Human Kinetics. January 31, 2020.
  16. Food and Nutrition Information Center (FNIC). United States Department of Agriculture.
  17. Warner L. High-Protein Snacks to Build Muscle and Keep Hunger at Bay. Harvard Health Publishing. April 18, 2024.
  18. High-Fiber Foods. MedlinePlus. July 24, 2024.
  19. Dietary Fiber: Essential for a Healthy Diet. Mayo Clinic. December 11, 2024.
  20. Dietary Guidelines for Americans. Department of Health and Human Services. 2020.
  21. Chart of high-fiber foods. Mayo Clinic. November 23, 2023.
  22. Food Sources of Dietary Fiber. Dietary Guidelines for Americans.
  23. Çıtar Dazıroğlu, ME et al. Water Consumption: Effect on Energy Expenditure and Body Weight Management. Current Obesity Reports. April 10, 2023.
  24. Nairn, R. Sports and Hydration for Athletes: Q&A with a Dietitian. Johns Hopkins Medicine.
  25. Llorico, A. No, “8 Glasses a Day” Isn’t How Much Water Everyone Should Drink. American Council on Exercise. June 23, 2023.
  26. Yi, SY et al. Added Sugar Intake is Associated with Pericardial Adipose Tissue Volume. European Journal of Preventive Cardiology. June 28, 2020.
  27. Endy, EJ et al. Added Sugar Intake is Associated With Weight Gain and Risk of Developing Obesity Over 30 years: The CARDIA Study. Nutrition, Metabolism, and Cardiovascular Diseases: NMCD. February 2024.
  28. What foods are in the Grains Group? USDA MyPlate.
  29. Think of Refined Grains in Two Categories. Grain Foods Foundation.
  30. Wan, X et al. Fried Food Consumption, Genetic Risk, and Incident Obesity: A Prospective Study. Food & Function. March 4, 2024.
  31. Crimarco, A. et al. Ultra-processed Foods, Weight Gain, and Co-morbidity Risk. Current Obesity Reports. October 22, 2021.
  32. Zandvakili, A et al. The Association Between Consumption of Red and Processed Meats With Metabolic Syndrome and Its Components in Obese and Overweight Women: A Cross-Sectional Study. BMC Women’s Health. February 6, 2024.
  33. Golzarand, M et al. Association Between Alcohol Intake and Overweight and Obesity: A Systematic Review and Dose-Response Meta-Analysis of 127 Observational Studies. Critical Reviews in Food Science and Nutrition. May 17, 2021.
  34. Feel Bloated? 5 Odd Reasons for Your Stomach Pain. Cleveland Clinic. March 22, 2021.
  35. Sodium in Your Diet. U.S. Food & Drug Administration. March 5, 2024.
  36. Top 10 Things You Need to Know About the Dietary Guidelines for Americans, 2020-2025. Department of Health and Human Services.
  37. Ramirez-Campillo, R. et al. A Proposed Model to Test the Hypothesis of Exercise-Induced Localized Fat Reduction (Spot Reduction), Including a Systematic Review with Meta-Analysis. Human Movement. March 2022.
  38. Why You Should Start Doing Planks. Cleveland Clinic. November 18, 2021.
  39. Bear Crawl Exercise. American Council on Exercise.
  40. Half Turkish Get-up. American Council on Exercise.
  41. Supine Bicycle Crunches. American Council on Exercise.
  42. Vertical Toe Touches. American Council on Exercise.
  43. Will Sit-ups Burn Off Your Belly Fat? Cleveland Clinic. December 9, 2020.
  44. V-ups. American Council on Exercise.
  45. The (Many) Benefits of a Cardio Workout. Cleveland Clinic. May 9, 2023.
  46. Guo, Z. et al. Effect of High-Intensity Interval Training vs. Moderate-Intensity Continuous Training on Fat Loss and Cardiorespiratory Fitness in the Young and Middle-Aged a Systematic Review and Meta-Analysis. International Journal of Environmental Research and Public Health. May 8, 2023.
  47. High-Intensity Interval Training (HIIT): It’s for Everyone! Cleveland Clinic. June 1, 2023.
Meet Our Experts
See Our Editorial PolicyMeet Our Health Expert Network
kayli-anderson-bio

Kayli Anderson, RDN

Medical Reviewer
Member of American College of Lifestyle Medicine

Kayli Anderson has over a decade of experience in nutrition, culinary education, and lifestyle medicine. She believes that eating well should be simple, pleasurable, and sustainable. Anderson has worked with clients from all walks of life, but she currently specializes in nutrition therapy and lifestyle medicine for women. She’s the founder of PlantBasedMavens.com, a hub for women to get evidence-based, practical, and woman-centered guidance on nutrition and cooking, hormone health, fertility, pregnancy, movement, mental well-being, nontoxic living, and more.

Anderson is board-certified in lifestyle medicine and serves as lead faculty of the American College of Lifestyle Medicine’s (ACLM) "Food as Medicine" course. She is past chair of the ACLM's registered dietitian member interest group, secretary of the women's health member interest group, and nutrition faculty for many of ACLM's other course offerings. She is the coauthor of the Plant-Based Nutrition Quick Start Guide and works with many of the leading organizations in nutrition and lifestyle medicine to develop nutrition content, recipes, and educational programs.

Anderson frequently speaks on the topics of women’s health and plant-based nutrition and has coauthored two lifestyle medicine textbooks, including the first one on women’s health, Improving Women's Health Across the Lifespan.

She received a master's degree in nutrition and physical performance and is certified as an exercise physiologist and intuitive eating counselor. She's a student of herbal medicine and women's integrative and functional medicine. She lives with her husband in the Colorado Rocky Mountains, where you’ll find her out on a trail or in her garden.

See full bio
Maggie-Aime-bio

Maggie Aime, MSN, RN

Author

Maggie Aime is a registered nurse with over 25 years of healthcare experience, who brings medical topics to life through informative and inspiring content. Her extensive nursing background spans specialties like oncology, cardiology, and pediatrics. She has also worked in case management, revenue management, medical coding, and as a utilization review nurse consultant. She leverages her unique insights to help individuals navigate the U.S. healthcare system and avoid financial pitfalls.

Maggie applies her extensive clinical expertise to create empowering education for readers at all stages. She is passionate about illuminating issues from disease prevention to health and wellness to medical personal finance. Her work can be found in GoodRx Health, Next Avenue, HealthNews, Insider, Nursing CE Central, Nurse Blake, AllNurses, and BioHackers Lab.

An active member of several professional nursing and journalism associations, Maggie founded The Write RN to fulfill her calling to teach.

When she's not crafting the next great article, you can find Maggie volunteering, reading, playing the piano, or savoring sunrise views at the beach.

See full bio
See Our Editorial PolicyMeet Our Health Expert Network