Updated: Nov 1, 2019
A calorie deficit is actually quite simple. If you burn more calories than you consume, you will be in a calorie deficit.
A calorie deficit is the key to losing weight. If your BMR (Basal Metabolic Rate, this is the number of calories required to keep your body functioning at rest) is 2000 calories and you only eat 1700 calories in a day, you are in a calorie deficit.
How to calculate your BMR and determine your deficit:
Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age in years)
Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in years)
Now you know your BMR, you will be able to work out your deficit. The deeper you are in to the deficit, the faster you'll lose weight. However, you will be tiered and hungry a lot if the time and if you are active and a regular gym goer, you won't be able to perform at a higher intensity.
The healthiest and safest way to be in deficit is to consume your BMR and try and burn as many calories as possible instead of eating less than that number.
On the days that you are more active, you will be able to eat a bit more. So on the days you are less active try, try to stay around your BMR or even slightly under. This is called TDEE - total daily energy expenditure.
If you’re active and decide you want to lose some weight, you’re going be very tired and hungry if you work out your BMR and go into a deficit from there. This is when you need to work out your TDEE which is the amount of active calories your burn in a day.
So say your BMR is 2000 calories but you do 3-5 gym sessions a week and burn around 500 calories a day, I would recommend consuming 2300, this puts you in a deficit of 200 calories. This way you'll still be able to perform in the gym and do a lot of the things you love without feeling tired and hungry.
If you're just starting out in your weight loss journey and struggling to hit your deficit target here are a few tips;
• Cut portions sizes. Many people only have three meals a day but they overload their plates with food.
• Stop the unnecessary snacking. If you find yourself snacking between meals, trying drinking more water to fill you up. This will also make you more active because you'll be getting up to use the bathroom every hour in turn increasing your step count.
• Chose the diet option. Are you someone who loves a fizzy drink and cant go without one? Just try drinking the diet option instead.
Thank you for reading. I really hope this information helps you to achieve your goals. If you ever have any questions relating to anything discussed on this blog, please do get in touch.
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