top of page

Calorie Deficit

You may have heard the term being thrown around but you're not sure exactly what it is?

It's the secret to all your fat loss struggles.

calories in vs calories out balanced on a scale

A calorie deficit essentially means burning more calories than you consume, resulting in fat loss. The opposite of this is a calorie surplus, which is when you consume more than you burn, causing you to gain weight.

It is the ONLY way to lose fat. All these companies that seem to have found a magic way to lose weight by assigning foods 'points', only work by putting you in a calorie deficit.

A pound of fat is equal to 3,500 calories. This means that if you were to lose a lb of fat a week (sustainable), you would need to be in a deficit of 500 calories a day (3500÷7).

Simple when you think about it.

This doesn't just mean you have to reduce your food by 500 calories. You could start moving more throughout the day to help burn some extra calories. On the days you don't go to the gym, don't just do nothing all day. Go for a long walk or a gentle jog or cycle. On the days you do train, still try and get around 10,000 steps in.

If your diet isn't great however, it might be best to address that first. Aim for high protein, nutrient-dense foods over processed, calorie-dense foods. Try and think about what that food is doing for your body and how it is fuelling you, rather than just how it tastes. Save treats and alcohol for special occasions instead of every night.

By being more aware of what you're eating and making an effort to move more, you'll likely be putting yourself in a calorie deficit and you'll start to lose weight.

To summarise; a calorie deficit means burning more calories than you consume. It is the ONLY way to lose weight. To put yourself in a deficit you must reduce food intake and move more. Aim for more high protein, nutrient-dense foods to keep you fuller for longer and fuel your body correctly.


bottom of page