Calorie Deficit Diet Plan To Lose Weight

Embarking on your weight loss journey can be a daunting task for anyone. However, with the right knowledge and strategies, you will be on the right path toward your goals. 

And a calorie-deficit diet is one of the best strategies, and cornerstones, for weight loss success. Simply put, a calorie deficit means consuming fewer calories than you burn. 

Let’s dig deeper into understanding what a calorie deficit is and how to create a sustainable one, adding in healthy lifestyle changes for long-term weight management. 

What is a Calorie-Deficit Diet Plan to Lose Weight?

A calorie-deficit diet plan means you should eat fewer calories (energy) than your body burns (1). We can achieve this by either reducing our intake, increasing our physical activity, or more commonly, a combination of both. 

For all of this to make sense, let’s first go over what calories are. 

What is a calorie?

A calorie (2) is a unit of energy present in food and needed by our body for all functions and essential for life. 

​​Almost everything we eat and drink has calories, thus contributing to our daily caloric intake. Three of the primary components of food are energy sources: the macronutrients (3):

• Carbohydrates have 4 calories per gram
• Protein has 4 calories per gram
• Fats have 9 calories per gram.

The specific proportions of these macronutrients vary by type of food. It’s worth noting that, while vitamins and minerals are essential, they don’t contribute significantly to calorie content.

During digestion, our body breaks down these nutrients, and they are then absorbed and metabolized to release energy. This energy is used for everything from breathing to exercising, even for sleeping and digesting more food. 

If our body doesn’t use all this energy, the extra calories are stored as fat and glycogen for later use, for example, when we work out, walk, or study (4, 5).  

While having stored energy is crucial for our day-to-day life, if our activities burn fewer calories than what we eat, we could be on the path to weight gain. 

As mentioned before, the opposite is also true: a calorie deficit is a crucial strategy for weight loss success. By burning more calories than you consume, you force your body to reach out to fat storage (energy storage), leading to weight loss (1). 

When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to stay on track and hold yourself accountable!

How many calories does food have?

To create a calorie deficit we need to know how many calories food provides. Since foods are a mix of carbs, proteins, and fats in different ratios, there is no straight answer here. That said, we can calculate them. 

When talking about packaged foods, it’s relatively simple since we can check the nutritional label to learn how many calories one serving has (6).

Reading the nutrition label provides valuable information for making informed choices about what foods to choose. Interested in learning more about nutritional labels? Check out this article! 

If we’re talking about wholesome minimally processed foods without labels, knowing how many calories they provide could require more effort. Yet, it’s not impossible and many tools can help (7). 

For example, we can use the USDA Food Database (8) to find the caloric content and nutrient composition of individual foods, such as fruits, veggies, grains, and so on. 

Additionally, we can also use the Better Me Calorie Tracker to quickly and effortlessly log our meals and learn what’s our daily calorie intake. 

It’s worth mentioning that, for more guided and personalized food analysis, consulting with a registered dietitian is always a good idea.  

Read more: 7 Day Mediterranean Diet for Weight Loss: What to Eat and How to Follow

How many calories do we need?

According to the Dietary Guidelines for Americans, adults should have a caloric intake between 1,600 and 3,000 calories daily (9). But keep in mind that this is general guidance. 

Knowing what our individual calorie needs, or Total Daily Energy Expenditure (TDEE) is vital to effectively achieve our weight loss goals.

This depends on several factors, such as (10, 11) :

• Age, because as we get older, our metabolism slows down so we need fewer calories.
• Sex, as men usually need more calories than women.
• Height and weight, because as we are taller and/or heavier, we generally need more calories.
• Activity level, since the more active we are, the more calories we’ll need.

A simple method to estimate our TDEE is using the Mifflin-St. Jeor equation, either with online calculators (12) or manually, and multiply the result by our activity factor

• For men

Calories per day = 10 x (weight in kg) + 6.25 x (height in cm) – 5 x (age) + 5

• For women

 Calories per day = 10 x (weight in kg) + 6.25 x (height in cm) – 5 x (age) – 161

The activity factor varies according to how physically active you are:

• Sedentary: 1.2. For sedentary people with little to no exercise.
• Lightly active: 1.375. For those who exercise 1 to 3 days per week.
• Moderately active: 1.55. For those with moderate exercise 4 to 5 days per week.
• Active: 1.725. For those with moderate to intense exercise every day.
• Very active: 1.9. For those with daily strenuous activity or more.

How to Create a Calorie Deficit

We have already established that a successful weight loss strategy is to create a calorie deficit. The question is how much of a calorie deficit we should aim for. 

As a general guidance, a calorie deficit of 500 calories from your TDEE is a good starting point (1). This could theoretically allow us to lose about 1 pound a week. 

Depending on your goals and activity levels, you could go for a lower or higher calorie deficit. However, it would be best to talk with a registered dietitian to assess what’s your best calorie deficit according to your needs and preferences.

Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24/7 support, challenges that’ll keep you on your best game, and that just scratches the surface! Start using our app and watch the magic happen.

How Do I Calculate My Calorie Deficit?

1. We need to calculate the TDEE

For example, for a 30-year-old woman who is 165 cm tall and weighs 70 kg, and is moderately active, the calculation would be:

TDEE = 10 x 70 + 6.25 x 165 – 5 x 30 + 5 x 1.55 = 2200 calories per day (12).

1. We need to define how many of a calorie deficit we want to achieve

Let’s say we want a calorie deficit of 600 calories as a starting point.

1. We subtract the calorie deficit we want to achieve from the TDEE. The result is your recommended calorie intake for a calorie-deficit diet plan.

TDEE = 2200 calories per day

Calorie deficit= 500 calories per day

Adjusted caloric intake = 1700 calories per day

Side effects of calorie deficit

While a calorie deficit is essential for weight loss, there are some potential side effects to keep in mind, especially if not managed properly. 

Creating a severe calorie deficit could lead to fatigue and low energy, mood changes, nutrient deficiencies, muscle mass loss, hormonal alterations, and metabolic slowdowns (13, 14).

This method can prevent you from doing your day-to-day activities, which is detrimental to your weight loss efforts. 

What Foods Should I Avoid in A Calorie Deficit?

Focusing on nutrient-dense foods is crucial to get enough vitamins, minerals, and protein.

Certain foods can hinder weight loss efforts, especially ultra-processed foods, sugary drinks, unhealthy fats, and an excessive intake of added sugars and refined carbohydrates. 

These foods are high in empty calories, meaning they contribute to your caloric intake but provide little to no nutritional value.   

Balancing Indulgences and Weight Loss

This doesn’t mean you have to remove them for good, as occasional enjoyment of favorite foods can be good for the mind and soul, and part of a healthy lifestyle, as long as we have a balanced diet most of the time.

Adjusting to these habits may require time and effort, but it’s a crucial step and you should see results on your wellness journey.

Read more: Calisthenics Calories Burned: Your Ultimate Guide

Is 1500 Calories a Good Deficit to Lose Weight?

There is no straight answer honestly. It all depends on our individual needs. For many, a 1500 caloric intake may be enough to start a weight loss journey, but for others, it may be too low, potentially leading to deficiencies and health problems. 

A one-size-fits-all approach doesn’t exist when it comes to a calorie-deficit meal plan.

Understanding our needs and seeking guidance from a registered dietitian is crucial for creating a personalized and effective calorie-deficit meal plan. This ensures we meet nutritional requirements while supporting weight loss goals. 

What Calorie Deficit Do I Need to Lose 2 Pounds a Week?

Theoretically, to lose 1 pound of fat on average we need to burn 3,500 extra calories, so to lose 2 pounds of fat we need to burn 7000 extra calories. 

If our goal is to lose 2 lbs of fat in a week, or 7 days, we should burn an extra 1000 calories per day. 

This means we should subtract from our TDEE 1000 calories and the result will be how calorie deficit to achieve. 

Whether this is a suitable goal or not depends on our TDEE, to begin with, and other individual factors, such as age, sex, and activity levels. This is why consulting with a healthcare professional, such as a registered dietitian to develop a personalized plan is vital.

Frequently Asked Questions

• Will eating less burn belly fat?

Yes, reducing your overall intake by eating less can help you lose belly fat. Yet, focusing on a balanced diet, including nutrient-dense foods, is vital to prevent nutritional deficiencies. In addition, reducing your overall calorie intake paired with regular exercise, can further help with your fat loss goals, including in the belly area.

• What burns the most belly fat?

Targeted fat loss is challenging, and it requires combined strategies, prioritizing a calorie deficit through a balanced diet rich in nutrient-dense foods such as fruits, vegetables, lean proteins, and whole grains. This, plus regular exercises, especially cardio and strength training is needed to boost metabolism and burn calories. 

• Is a 200-calorie deficit enough to lose weight?

Aiming for a 200-calorie deficit can be a good starting point for weight loss. Yet, it may take longer to see results. A 500 to 750 calorie deficit is a more generally recommended approach, which can help lose 1 to 2 pounds per week. However, this depends on individual needs, so you should consider consulting a healthcare professional or registered dietitian for personalized guidance. 

• Is a 1000-calorie deficit too much?

For many people, a 1000-calorie deficit can be too much, yet, it all depends on your individual needs. Following a 1000-calorie deficit could lead to nutrient deficiencies, low energy, mood changes, hormonal alterations, or unhealthy eating habits.

The Bottom Line

Effective weight loss is not about quick results or restrictive diets. It’s about building a sustainable lifestyle that prioritizes health and well-being. By creating a moderate calorie deficit, focusing on nutrient-dense foods, and incorporating regular exercise, you can achieve your weight loss goals healthily and enjoyably.

Remember that listening to your body and paying attention to hunger and fullness cues is essential. Also, consulting with a healthcare professional, such as a registered dietitian for personalized guidance could ensure that your weight loss plan aligns with your individual needs and lifestyle.