We live in a world where results come quickly. From Google Search to Amazon Prime, we’re used to getting what we want as soon as possible. Unfortunately some people in the health and fitness industry use this against us. They try to appeal to our “I want it now” mindset to sell their “rapid fat loss” products and plans.

But the most successful plans are gradual, safe, and sustainable. By the time you finish reading this article, you’ll have an understanding of how to finally achieve weight loss in a healthy and maintainable manner. No more money spent on fat burning teas and waist trainers. No more yo-yo dieting. If you truly want to know what a healthy calorie deficit is for fat loss, you’re in the right place.

What Is a Calorie Deficit?

A calorie deficit is when you burn more calories than you consume. A healthy calorie deficit promotes weight loss at a rate that is safe and sustainable for the amount of time it takes to reach your goal body weight.

To lose weight, you need to be in a calorie deficit, and a healthy calorie deficit looks different for every person. The calorie deficit that you need to lose weight in a healthy way depends mostly on your lean body mass and activity level. 

Note that I said lean body mass. This is different from your total weight. You need a body scan such as an InBody Composition Scanner to determine your lean body mass. These can be found at some gyms and group fitness boutique studios. Do some searching in your area! It will be useful information and great for tracking progress.

How to Find a Calorie Deficit

The Katch McArdle equation is a reliable way to find your calorie deficit. You start by finding your basal metabolic rate (BMR). Your BMR is the amount of calories your body needs to maintain your current weight.

BMR = 370 + (21.6 x lean body mass (kg)). From there, you multiply by activity level: 1.1 = Very Inactive, 1.2 = Mostly Sedentary, 1.3 = Active, 1.4 = Intense Training, 1.5 = Extremely Active / Athlete. 

So altogether, your BMR = activity level x (370 + (21.6 x lean body mass (kg)). Once you have your BMR, you can decide what your calorie deficit will be. 

Subtracting 10-30% of your BMR will give you a healthy calorie deficit. You should go to the higher end with your deficit (20-30%) the more weight you want to lose, and the lower end (10-20%) the less weight you want to lose.

When Is a Calorie Deficit Important?

A calorie deficit is important for losing weight. If your body fat is high, you want to consider a calorie deficit. If you aren’t sure about your body fat levels, once again an InBody scan can get you these details.

You may also know that you’ve gained weight from weighing yourself on a scale, no longer fitting into clothes, or noticing changes with your body and face in pictures. You may even just feel more sluggish and tired. Carrying excess body fat makes it harder to do the things we need such as eating better and moving more. A body scan is not the only way for you to know if you should lose some weight, but it is helpful to have the data. 

Achieving a calorie deficit depends on both your nutrition and your activity levels. Most people think that going crazy in the gym is the way to lose weight, but nutrition is the most important factor for weight/fat loss.

What Affects Calorie Expenditure?

Your everyday movement and activity levels impact your calorie expenditure. That’s why the activity level multiplier is included in the Katch McArdle equation for finding your BMR (remember, BMR is the amount of calories your body needs to maintain your current weight). 

One of the questions I’m asked most frequently is, “Should I be subtracting my calories burned through exercise from my total calorie intake for the day?” The answer is NO! The activity level multiplier is there to account for the calorie expenditure you’ll have from exercise. If you’re working with a coach who assigned your calorie goal, confirm with them that this was accounted for. 

Another point on this topic I want to drive home is that the watches, gadgets, and equipment that tell you how many calories you burned from your exercise are usually grossly overestimating. So, if you rely on the calories they tell you you burned, and then eat those calories back, you are very likely eating much more than you actually burned.

What’s a Healthy Calorie Deficit?

At this point, you know how to use the Katch McArdle equation to find a healthy calorie deficit. But it’s not all black and white – especially if you don’t have a way of knowing your lean body mass or working with a coach who has the experience and knowledge to make estimates. 

Another formula that can be used to find your calorie deficit is taking your goal body weight x 12. Goal body weight is what you would like to weigh after you lose weight. This formula leaves more room for error as you’re not accounting for things like activity level. This is where the following tips will become helpful in determining your calorie deficit.

A healthy calorie deficit is the one that you can stick to. If you’re not able to be consistent with your calorie deficit for reasons such as extreme hunger, fatigue, brain fog, or weight loss at a rate that is more than 2lbs per week, your deficit is too extreme.

It’s essential to get your body enough fuel and proper nutrients. If you’re experiencing any of these symptoms, let your coach know. 

It is, however, natural to feel hungry when in a calorie deficit. Yes, even in a healthy calorie deficit. You should feel hungrier than when you are NOT eating in a deficit. Hunger is natural when you’re losing weight. Just make sure you’re not experiencing any of the more extreme symptoms I listed above.

This next part is very important – the rate of your progress is up to you. If you’re okay with a small calorie deficit and slower rate of progress because it’s more comfortable and sustainable for you, BRAVO! That’s the choice to make. There is no one right choice when it comes to choosing a calorie deficit, there is only your choice. You should feel confident that you can succeed with the plan you choose for yourself.

How to Achieve a Healthy Calorie Deficit

You go to track your calories for the very first day and… Oh no… you’re 1,000+ calories over where your deficit is supposed to be. And you’re STILL HUNGRY. Don’t worry. In this next section, we’re going to discuss ways to achieve a healthy calorie deficit without hating your life.

Increase Protein & Fiber

I know, it may seem confusing that in the first section about how to eat in a calorie deficit I tell you to increase something. Increasing your protein and fiber will help you achieve a healthy calorie deficit because foods that are rich in protein and fiber keep you full for longer, which help you eat less over the course of the day. 

Not to mention protein helps you build muscle, and fiber has an array of health benefits like lowering your cholesterol, stabilizing your blood sugar (which helps reduce cravings) and supporting your gut health. 

When it comes to a calorie deficit, lean protein options are your best bet. You get the most bang for your buck: high protein for low calories. Lean protein sources include white meat and fish like chicken or cod, greek yogurt, eggs and egg whites, cottage cheese, shrimp, and bone broth. Check the ingredients label when grocery shopping to see how much protein is in the serving size if you’re not sure. A good goal for daily protein intake is 0.7-1.5 x your body weight in lbs ( x your lean mass or your goal body weight if you have a substantial weight loss goal). 

I believe everybody should be aware of their fiber intake. Women should be aiming for 25+ grams of fiber a day, and men should be aiming for 35+ grams. Fiber slows digestion to help keep you feeling full for longer. It’s also helpful in preventing different cancers and diseases as we age. You can have a fiber-full diet by increasing your intake of vegetables, berries, fruits (careful of juices, smoothies are okay, but fiber is extracted in juices), nuts and seeds, beans, lentils, legumes, and whole grains. 

If you begin increasing your protein and fiber, you’ll feel full for longer with increased energy and find your calorie deficit much more manageable.

Don’t Drink Your Calories

I don’t believe in calling any food or drink “bad.” Everything in moderation. But if you’re looking to feel your best while sticking to your calorie deficit, limiting the calories you consume through beverages will be beneficial. You may not even realize that your Starbucks coffee is 500 calories. So when you’re trying to budget 1,500 calories a day, well, that’s ⅓ of your intake for the day and you haven’t even taken a bite of food. 

Alcohol is in a similar boat. A lot of people ask me, “Do I have to stop drinking to lose weight?” The answer is no, of course not. But you do have to hold yourself accountable to how much you’re drinking and how many calories are in what you’re drinking. If you stick to your calorie deficit Monday-Thursday but then go off the rails with sugary cocktails all weekend, your daily average for calories over the whole week will skyrocket and essentially erase any deficit you may have achieved before the weekend.

One strategy that has helped me and my clients is to pick between quantity and quality when it comes to alcohol consumption. If you know you want to have a few drinks throughout the night, you can opt for something lower calorie like a vodka/tequila soda with lemon or lime for some flavor. If you know you want something tasty for your drink, like a fancy cocktail or some red wine, you can opt for a lower quantity; 1-2 drinks to limit the amount of calories you’re drinking.

Cook More

Cooking more is another way to help achieve a calorie deficit. You don’t need to be a chef. You can easily air-fry meats and microwave frozen veggies. You’ll track your calories more accurately when you’re cooking your own meals and also reduce excess calories that come with take out or restaurant meals. 

I’m not saying it will be easy. Cooking even in the most basic ways takes time. Especially if you’ve never done it. It’s a new skill, but the more often you do it, the easier it becomes. So put on your grown-up pants and get on into the kitchen!

Stay on Track by Working With a Coach

Finding and sticking to your calorie deficit can be really difficult. Working with a coach can make a big difference in helping you stay on track and reach your goals. If you’re curious about working with a coach on your health and fitness goals, head over to my inquiry form to get the conversation started. I’ll reach out within 24 hours to set up a phone call during which we can explore if my coaching program is a good fit for you.