How to Stay in a Calorie Deficit

You've likely heard the phrase "to lose weight, you need to be in a calorie deficit." While the concept is frequently mentioned, it's essential to understand what a calorie deficit truly means, and how it can be applied effectively for sustainable weight loss.

In this article, I'll explain how I guide my clients in using a calorie deficit to achieve their weight loss goal. To begin, let's use an analogy that most people would understand. Imagine your beloved dog being overweight. You take it to the veterinarian and he tells you to feed the dog less food, and take it for more frequent walks, right? Pretty simple. Well, the same is true for you. If you eat less and move your body more, you will lose weight.

What is a Calorie Deficit?

A calorie deficit occurs when the number of calories you consume is less than the number of calories your body burns throughout the day. Your body requires energy (calories) to perform basic functions such as breathing, moving, and talking — this is known as your Basal Metabolic Rate (BMR).

For example, if your BMR is 1,360 calories per day, this is the number of calories your body burns at rest. When you factor in daily activities, your total calorie expenditure may increase significantly. Let's say you burn 2,500 calories per day total. If your goal is to lose weight, you will need to eat less than 2,500 calories per day.

Using the same 2,500 figure: if you consume 500 fewer calories per day (2,000 calories), over a 7-day period that's 3,500 total calories less per week — resulting in 1 pound of weight loss per week. Why? Because there are 3,500 calories in 1 pound.

When aiming to lose weight, it's important to focus on a goal of 1 pound per week. Cutting calories drastically may result in quick weight loss but is often unsustainable. Extreme calorie restriction can leave you feeling fatigued, irritable, and may cause you to overeat, undermining your progress.

Sustainable Calorie Deficit

A drastic calorie deficit may seem appealing for rapid results, but it's not the most effective long-term approach. Instead, I recommend starting with a moderate 20% calorie deficit. For example, if your daily energy expenditure is 2,500 calories, you would aim to consume around 2,000 calories per day. This approach is much more sustainable and less likely to result in energy crashes or loss of motivation.

It's also important to reassess your calorie needs as you lose weight. As the number on the scale decreases, your BMR will also decrease, meaning you will need to adjust your calorie intake after 6 to 8 weeks.

Determining When to Adjust Calories

If my clients are losing weight with a 20% calorie deficit, there's no reason to make an adjustment. However, if a client hits a plateau, it's time to revisit things and possibly increase the deficit to 25%.

Breaking Through Plateaus: Plateaus are common during weight loss, but they can be overcome with consistency and adjustments. If you haven't seen a reduction in weight for two weeks, consider reducing your calorie intake slightly.

10 Ways I Keep My Clients in a Calorie Deficit

1. Use less sauce. When cooking, avoid creamy sauces, mayonnaise, or any sauce that drives up your calorie count. A single tablespoon of mayonnaise adds approximately 57 calories to your meal.

2. Track your caloric intake. Use a food diary or a calorie tracking app to monitor what you eat and drink throughout the day.

3. Calculate your BMR. Determine your BMR to understand how many calories your body needs to maintain its current weight. Use our [free TDEE calculator](/health-calculators) to get your number.

4. Choose nutrient-dense foods. Focus on whole, nutrient-dense foods like fruits, vegetables, lean proteins, whole grains, and healthy fats to help you feel full and satisfied on fewer calories.

5. Limit sugary beverages and high-calorie snacks. Cut back on sugary drinks, snacks, and processed foods high in added sugars and unhealthy fats.

6. Don't drink your calories. If you are on 1,800 calories per day and visit your local coffee shop twice in one day for a latte, you have just used up 500 calories of your daily total. Each medium size latte is approximately 250 calories — with 37 grams of total carbohydrates and 35 grams of sugar.

7. Eat more vegetables. Around 90% of Americans do not eat enough vegetables. Filling half your plate with vegetables is an excellent way to increase your vegetable intake while cutting back on higher-calorie foods.

8. Stay hydrated. Drink plenty of water throughout the day. Sometimes feelings of hunger can be mistaken for thirst. The body is made up of 50 to 75% water, and as the body can't store water, staying hydrated is essential.

9. Eat more protein. If you want to lose weight, aim for a daily protein intake between 0.73 and 1 gram of protein per pound of body weight. Athletes and heavy exercisers should consume 1.5 to 2.0 grams per pound.

10. Plan your meals. Preparation removes the decision fatigue that leads to poor food choices. Cook in bulk on weekends and have healthy options ready throughout the week.

Ready to stop guessing and start seeing real results? [Book a free consultation with Coach Akeem →](/contact)