In the age of social media, anyone who’s ever lost a couple of pounds is now a weight loss expert. Occasionally, among the countless trends and misleading information peddled, something emerges that is actually rooted in science. The latest hot topic over on fittok? Calorie deficit.
Weight loss is one of the most common health goals worldwide, yet many people get lost in complicated diet plans, fitness fads, and conflicting advice. At the heart of all weight loss strategies lies one universal principle: ‘calorie deficit.’
Counting calories or being in a calorie deficit is a traditional approach to weight loss that has found a new audience and a popularity boost on social media. However, despite its popularity, people wonder how to make counting calories actually work for them in their weight loss efforts, and if it is really necessary. Understanding this simple concept can clear up a lot of confusion and set you on the right track toward achieving your fitness goals.
What is a Calorie Deficit?
A calorie is a unit of energy. Your body needs calories to function, whether it is keeping your heart beating, your lungs breathing, or powering your workouts. Calories are obtained through the food and drinks you consume, and you burn through everyday functions like walking, talking, working out, and even sleeping.
A calorie deficit happens when the number of calories you burn is greater than the number of calories you consume. When you are in a deficit, your body has no choice but to tap into stored energy, primarily fat but sometimes muscle, for fuel. This leads to weight loss.
The other stages you may experience include:
- A calorie surplus occurs when you consume more calories than you burn, leading to weight gain.
- Calorie maintenance occurs when you consume the same amount of calories as you burn, resulting in a stable weight.
A calorie deficit is the foundation of fat loss, regardless of the diet you follow, such as the keto, intermittent fasting, or low-carb approach.
Why Does a Calorie Deficit Work for Weight Loss?
Your body stores excess calories as fat. If you consistently consume fewer calories than you burn, your body begins to tap into these fat reserves for energy. Over time, this results in fat loss and, consequently, weight reduction.
This principle is scientifically backed and applies universally; however, the way you create the deficit can vary depending on your diet, lifestyle, and activity level.
How to Calculate a Calorie Deficit
Creating a calorie deficit requires two steps:
Calculate Your Maintenance Calories (TDEE)
TDEE stands for Total Daily Energy Expenditure. It is the number of calories your body needs in a day to maintain its current weight, including all activities.
To find it, you first calculate your BMR (Basal Metabolic Rate), which indicates the number of calories your body needs at rest to survive. The most widely used formula is the Mifflin-St Jeor Equation:
For women:
BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
For men:
BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
Then, multiply your BMR by an activity factor:
- Sedentary (little or no exercise): BMR × 1.2
- Lightly active (light exercise or sports 1–3 days a week): BMR × 1.375
- Moderately active (moderate exercise 3–5 days a week): BMR × 1.55
- Very active (hard exercise 6–7 days a week): BMR × 1.725
- Super active (physical job, intense training): BMR × 1.9
The TDEE represents the number of calories you burn on a daily basis.
Create a Calorie Deficit
Once you know your TDEE, you eat fewer calories than this number.
A safe deficit is 500 to 750 calories per day, leading to a typical weight loss of approximately 0.5 to 1 kg per week, which is both sustainable and healthy.
Example:
If your TDEE = 2,200 calories/day
To lose weight, aim to consume around 1,700 to 1,800 calories/day.
Tips for Creating a Healthy Calorie Deficit
- Do not starve yourself. Cutting too many calories (eating only 800 to 1,000 a day) may cause nutrient deficiencies, fatigue, and loss of muscle mass, and could be detrimental to one’s long-term health.
- Focus on nutrient-dense foods. Choose whole foods, such as lean protein, whole grains, fruits, vegetables, and healthy fats, over processed, empty-calorie snacks.
- Prioritize protein. Eating enough protein helps preserve muscle mass, supports metabolism, and keeps you feeling fuller for longer. Try having the highest amount of protein for breakfast, as it keeps you satiated throughout the day.
- Exercise smart. Both cardio and strength training are essential for overall health and well-being. Cardio helps burn calories, and strength training helps preserve and build muscle, which in turn increases your metabolism over time.
- Track your progress by using a food diary or app to track calories initially, but do not become obsessed. Over time, you will develop awareness of portion sizes and calorie values.
- Be consistent, not extreme. A small, consistent calorie deficit over weeks and months is more effective than short-term, extreme dieting. Be consistent in your diet and exercise, and you are sure to see results within a few weeks.
Common Mistakes People Make with a Calorie Deficit
- Forgetting to count small snacks, drinks, or cooking oils.
- Thinking a 30-minute walk burns hundreds of calories (it usually burns about 120).
- Cutting too much and too fast, which leads to binge eating and rebound weight gain.
- Poor sleep and high stress levels raise cortisol levels, making it harder to lose fat.
Risks of a Calorie Deficit
One of the most obvious risks of being in a calorie deficit is that it can be very restrictive. Excessive caloric restriction may backfire, contributing to intense hunger cravings. Calories provide energy for our cells to function correctly, and being too stringent will cause our bodies to send hunger signals, typically for quick-burning calories in the form of sugar and simple carbohydrates.
How Long Should You Stay in a Calorie Deficit?
You can safely maintain a calorie deficit until you reach your goal weight, provided you are eating a balanced diet and not going below your body’s nutritional needs. Once you have achieved your goal, gradually return to a maintenance calorie level to prevent weight regain.
Final Thoughts
A calorie deficit is the core principle of weight loss. While diets and workout styles can vary, the key is always the balance between calories in and calories out.
Remember, creating a sustainable calorie deficit allows you to achieve long-term fat loss without compromising your health!
