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Understanding Calorie Deficit: The Key to Weight Loss

Updated: Dec 10, 2025

🔥 What Is a Calorie Deficit?


Here’s the deal: Your body needs a certain number of calories each day to stay alive and function. This includes things like breathing, thinking, walking, and even scrolling TikTok. It’s all part of your daily routine.


When you eat more calories than you burn → your body stores the extra as fat.

When you eat fewer calories than you burn → your body uses stored fat for energy.


That “fewer” part is called a calorie deficit, and it’s the only way fat loss actually happens. Simple. Not easy. But simple.



🎯 How to Work Out Your Calorie Target


There's a ton of fancy formulas and online calculators that will give you a number. But to make it easy, I’ve created a super simple method that can get you a realistic target right away.


In short:


  1. Work out your goal body weight in lbs (i.e., what you want to weigh - in pounds!)

  2. Multiply that number by 12 (so if you would like to weigh 150lbs, multiply that by 12)

  3. Your answer is your daily calorie target (using my example: 150 x 12 = 1,800 kcals)


Once the maths is done, the real work starts. You need to get as close as you can to your goal consistently for a sustained period. That means longer than just Monday and Tuesday this week. Keep it going for 6 to 8 weeks and see where it takes you.


Remember, it's never about hitting the perfect number. Find what’s realistic for you and stick with it long enough to see results.


🧾 What If You Hate Counting Calories?


Good news: you don’t have to count forever, or even at all. Here are a few realistic options:


✅ Track for one week. Just to see where you’re at. You’ll be amazed at how much you learn about portion sizes and “hidden” calories in some of your favorite foods.

✅ Use rough estimates. You don’t need to log every crumb precisely; think in ballparks, not decimals.

✅ Focus on food awareness. Notice what meals fill you up versus what leaves you hungry. More protein, more fiber, and fewer liquid calories usually help.


It's Only an Estimate Anyway...

Here’s the thing no one tells you: calorie tracking will never be 100% accurate, and that’s perfectly fine.


Food labels can legally be off by up to 20%. Restaurant meals are basically educated guesses, and even your fitness tracker is doing a bit of creative maths.


So if you’ve ever felt stressed about logging your meals “wrong,” let that go right now.


The goal isn’t perfection; it’s education.

When you start tracking, you’re simply learning about your habits:


🍞 How much you tend to eat,

🥜 Which foods are calorie dense,

🥗 And what fills you up versus what doesn’t.


That awareness alone can completely change your results, with no calculator required.


Think of calorie counting as a guidebook, not a rule book.

Once you’ve got a feel for it, you’ll naturally start making smarter food choices without even thinking about the numbers. That's the healthiest place to be long term.



🎙️ Listen to the Full Podcast


Katie and I dove deeper into this topic on The Voice of Fitness Reason. We talk about calorie tracking, awareness, and how to make it all feel less stressful.



Also available on Spotify, Apple, and all decent podcast players.



📖 Download My FREE Guide To Using MyFitnessPal




Bottom line: You don’t have to be perfect; just be aware and keep showing up.


You’ve got this,


FRANK

your Personal Trainer / Mathematical Mastermind



Additional Tips for Sustainable Weight Loss


🥗 Focus on Nutrient-Dense Foods


When aiming for a calorie deficit, it’s crucial to choose foods that are high in nutrients but low in calories. This means filling your plate with vegetables, fruits, lean proteins, and whole grains. These foods not only keep you full but also provide your body with essential vitamins and minerals.


🚶‍♂️ Incorporate Physical Activity


Exercise plays a vital role in creating a calorie deficit. Aim for at least 150 minutes of moderate aerobic activity each week. This could be brisk walking, cycling, or swimming. Strength training is also essential. It helps build muscle, which can increase your resting metabolic rate.


💤 Prioritize Sleep and Stress Management


Sleep and stress levels can significantly impact your weight loss journey. Lack of sleep can lead to increased hunger and cravings. Similarly, high-stress levels can lead to emotional eating. Aim for 7-9 hours of quality sleep each night and practice stress-reducing techniques such as meditation or yoga.


💧 Stay Hydrated


Drinking enough water is often overlooked but is essential for weight loss. Sometimes, our bodies confuse thirst with hunger. Aim to drink at least 8 cups of water a day. This will help keep you hydrated and may prevent unnecessary snacking.


📅 Set Realistic Goals


Setting achievable goals is vital for long-term success. Instead of aiming to lose a specific number of pounds, focus on creating healthy habits. Celebrate small victories along the way, such as cooking a healthy meal or completing a workout.


By following these tips and maintaining a calorie deficit, you can achieve your weight loss goals in a sustainable way. Remember, it’s about making lifestyle changes that you can stick with for the long haul.

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