Losing weight comes down to one simple rule: you must burn more energy than you eat. When you eat less energy than your body needs, your body uses its stored fat for energy instead. This is called a calorie deficit.
But if you cut too many calories too fast, you will feel tired, lose muscle, and probably gain the weight back later. Here is how to figure out a safe plan to lose fat and keep it off.
Before you can cut calories, you need to know how many calories you burn on a normal day. In the fitness world, this is called your Total Daily Energy Expenditure (TDEE).
Do not let the fancy name confuse you. TDEE and Maintenance Calories are the exact same thing.
You can use our Weight Loss Calculator to find your exact number. Simply put in your details and look at the result that says "Maintain weight." If your calculator shows that your "Maintain weight" number is 2,400 calories, it means eating exactly 2,400 calories a day will keep your body weight exactly the same.
One pound of body fat holds about 3,500 calories. If you want to lose one pound of fat each week, you need to eat 3,500 fewer calories over the whole week.
If you divide that by seven days, it equals a 500-calorie deficit per day.
It is tempting to eat very little so you can lose weight much faster. However, your body has limits. You need a certain amount of energy just to keep your heart beating and your lungs breathing.
Doctors have a general safety rule for this. Women should not eat fewer than 1,200 calories a day. Men should not eat fewer than 1,500 calories a day, unless a doctor tells them to.
If subtracting 500 calories puts you below those safe numbers, you have to shrink your deficit. This means accepting slightly slower weight loss, or exercising more so you can burn extra calories safely.
Eating in a calorie deficit only works if your math is right. Studies show that people are very bad at guessing how much food is on their plate.
The only way to know you are actually eating 500 fewer calories is to weigh your food. Using a digital kitchen scale takes away the guessing. It makes sure your "tablespoon" of peanut butter does not accidentally have 150 extra calories hidden inside. A simple food scale is the best tool you can buy to keep your diet on track.
Disclaimer: The information on this website is for educational purposes only. It is not meant to replace advice, diagnosis, or treatment from a medical doctor.