How to Create a Sustainable Calorie Deficit

Creating a calorie deficit is essential for fat loss, but going too extreme can lead to burnout, cravings, and stalled progress.

The key is to approach it sustainably, so your body sheds fat while maintaining energy, muscle mass, and motivation.

In this guide, we’ll break down how to create a calorie deficit that actually works long-term, not just for a few weeks.

So let's jump right into it, shall we?

Table of contents:

• What Is a Calorie Deficit?

• Calculate Your Maintenance Calories

• Aim For a Moderate Deficit

• Focus On Nutrient-Dense Foods

• Use Exercises To Boost The Deficit

• Adjust Your Calories As You Lose Weight

What Is a Calorie Deficit?

Before you can make a calorie deficit, you need to understand what it actually is.

A calorie deficit means that you are consuming a lower amount of calories than your body is burning.

Calorie deficits are the foundation of all weight loss, but too much of a deficit can backfire on you and cause a plateau in your weight loss journey.

But how does a calorie deficit work?

• Your body burns calories through your Basal Metabolic Rate (BMR), physical activity, and digestion

• When you eat less, your Total Daily Energy Expenditure (TDEE), your body turns stored fat into fuel

• This, therefore, helps you lose weight

You should aim for a deficit of 500-700 calories per day, because this is good for steady and sustainable weight loss.

By entering a calorie deficit correctly, you can avoid burnout, muscle loss and metabolic slowdowns associated with aggressive dieting.

Calculate Your Maintenance Calories

To calculate a calorie deficit, you first need to know your maintenance calories, which are the number of calories per day you need to maintain your weight.

You must first figure out your BMR:

• Males: 10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) + 5

• Females: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161

After figuring out your BMR, multiply it by the number according to your level of physical activity:

• Almost no exercise: 1.2

• Exercise 1-3 days a week: 1.375

• Exercise 6-7 days a week: 1.55

• Daily intense exercise: 1.725

• Very hard and intense exercise: 1.9

For example, a 76kg 17-year-old male 180cm tall would need to consume 1,795 calories daily to maintain weight.

Once you have figured this out, you should track your food intake and weight changes over a week or two to get a more precise estimate.

Aim For a Moderate Deficit

Extreme calorie cuts may initially give quick results, however, they're not sustainable. They often backfire with fatigue, hunger and binge-eating cycles.

You should start with a 10-20% calorie-reduction from your maintenance level - for example, if your maintenance calories are 2,500 calories, you should eat around 2,000-2,250 per day.

You should reassess your progress weekly and make gradual calorific adjustments based on weight trends and how you feel.

A moderate deficit such as this allows for healthy fat loss while also supporting muscle retention, energy levels and overall physical health.

Focus On Nutrient-Dense Foods

Focusing on whole, unprocessed foods that are rich in fibre, protein, and healthy fats will make you feel fuller on fewer calories.

This is great because it will cause you to eat less, aiding in weight loss.

Lean proteins are important to help maintain muscle mass and curb your appetite, and they can be drawn from foods such as chicken, turkey, tofu and eggs.

High-fibre foods are essential for improving digestion and satiety, and this nutrient can be taken from foods like vegetables, oats and legumes.

Healthy fats are good for supporting hormone health and long-lasting energy, and these healthy fats can be obtained mainly from avocados, nuts and olive oil.

Whole foods are great for reducing cravings, stabilising blood sugar, and keeping you fuller for longer, which are vital parts of consuming fewer calories and losing weight.

Use Exercises To Boost The Deficit

Exercise is extremely handy for boosting your deficit, however, you shouldn't rely on it alone or use it as an excuse to eat more.

But what type of exercise will help the most?

• Strength training 3-4 times per week can help preserve lean muscle mass

• Light cardio, such as walking or cycling, can increase daily calorie burn

If you do exercise during a deficit, don't fall into the trap of "eating back" calories burned during workouts because they're often overestimated.

Think of exercise as a bonus, not the foundation of a calorie deficit.

Let nutrition do the heavy lifting while training supports your body composition goals.

Overall, by combining either strength training or aerobic exercise with a calorie deficit, you can propel your weight loss goals.

Adjust Your Calories As You Lose Weight

As you lose weight, your body requires fewer calories to function, meaning your deficit will naturally shrink over time.

When you do get leaner, here's what to do:

• Recalculate your TDEE for every 5- 10 pounds you lose or every 4-6 weeks

• If fat loss stalls for 2-3 weeks, reduce your calorie intake by another 100-200 calories a day or increase your physical activity slightly

• Focus on consistency first before making big changes - minor tweaks can often go a long way

Your body adapts, so your plan has to as well. Small adjustments help avoid plateaus and can keep results steady.

Summary of How to Create a Calorie Deficit

Building a sustainable calorie deficit isn’t about starving yourself - it’s about eating with intention.

By understanding your body’s needs, making smart food choices, staying active, and tracking progress beyond just the scale, you can lose fat while feeling energised and in control.

A modest, flexible deficit combined with consistency and patience is the most effective way to reach your goals and maintain your results for life.

The real magic happens when your plan becomes a habit, and you stop dieting and start living.

We hope any queries you had have been answered. If you have any further questions, feel free to leave them in the chat box.