Calories are one of the most important factors in fat loss [1]. In order to reduce yourbody fat percentage and get leaner, you need to create a calorie deficit [2], which means taking in fewer calories than you're using, so your body can tap into the fat stores it already has.
How do you know if you're in a calorie deficit? In a recent post [3], ACE-certified personal trainer Susan Niebergall [4] (@susanniebergallfitness on Instagram) shared, "I wish I could say, 'Here's THE formula for a guaranteed calorie deficit' but it doesn't work that way. There is no magical formula that is one size fits all. It's trial and error." Here are the four things you need to do when using calorie deficit for fat loss [5].
First Calculate Your Calorie Deficit
A modest calorie deficit is key here, not a substantial one, because this needs to be is a daily calorie amount you can sustain. If you cut too many calories, you'll be too tired to work out, will feel hungry all the time, and most likely be constantly thinking about food. What's worse, you'll be more likely to give up.
You can calculate your calorie deficit [6] by multiplying your bodyweight by 10 to 12. Your caloric intake should fall somewhere within these numbers.
Another way to calculate your calorie deficit [7] is to figure out your TDEE (total energy expenditure, which is the number of calories your body burns each day) and subtract 500 calories. Make sure you're always eating more than 1,200 calories each day, even more if you're working out regularly.
Nail Your Nutrition
It's important to eat a well-balanced diet that includes healthy sources of carbs, fats, and protein. Susan recommended to set a daily protein range by "taking your goal weight and multiplying by .7 and 1.0." You might find more success eating fewer carbs and more protein. Here's the formula you need to figure out your macros for weight loss [8].
Once you have your calories and protein amounts set, Susan added, "Weigh, measure, plan [9]. Be meticulous. It's hard to tell if something is working if you are winging it and estimating." You can keep track by using an app like My Fitness Pal for accuracy.
Be Consistent!
Susan suggested, "Be consistent for 30 days. Issue yourself a 30 Day challenge [10]. Your goal is to hit your calories and protein for 30 Days straight. Period. Non negotiable. Put in the work, and track. Do it for 30 days."
If you can't make it to the gym or you eat a pan of brownies [11], don't feel defeated and give up. Get right back on track the following day by hitting a workout or eating a healthy meal. We all have moments where we fall off the healthy train — it's normal! But it's how you handle it that will make all the difference in your progress. Aim for consistency, not perfection.
Monitor Your Progress
Weighing yourself can be helpful, but remember that the scale isn't the only way to monitor your progress. Also, since the numbers on the scale can be deceiving, use other methods such as taking photos of yourself [12], tracking your energy levels, your strength (are you able to lift more?), your sleep, your mood, how your clothes feel on your body, and your overall health.