Calorie Deficit FAQs

How do you know if you are in a deficit? 

Well, did you lose weight at the end of the week?

Then you’ve been in a deficit for that week.

But that does not feel very helpful, so here’s a bit more detail:

It is possible to calculate a starting point based on your body composition scan, activity level, lifestyle, etc. And a nutrition coach can walk you toward that number based on those details.

You also can figure this out by documenting what you eat each day across a time period where you also monitor changes in your bodyweight. Of course this means you have to make an effort to be accurate or the information will be useless.

But if you track your daily calories across a week, and you weigh yourself at the start and at the end, then you would know if that number of calories caused you to gain weight (calorie surplus), stay the same (maintenance calories) or lose weight (calorie deficit).

A bigger calorie deficit is better, right?

No. Not at all. Do not do this. You will fail. 

Generally calorie recommendations are adjusted up and down by around 200 calories at a time. This is a manageable difference and not something that will overwhelm you or your body. 

If you have been eating 2,000 calories a day and then you decide you are going to eat just 1200 calories a day because being down 800 calories a day across a week means that you were down 5600 calories which would definitely show as weight loss. 

But the reality is you’re not gonna make it. Why? 

Because your body remembers. It remembers how much food it is accustomed to eating. And it also knows your brain can sometimes have crazy ideas. 

Your body will find a way to get more calories. Cravings and mindless eating being the way. 

Instead, if you have been eating 2,000 calories, move down to 1800 calories. You may still feel a hunger pang or two, but your body will not set off the alarm and you will not be desperate for more food. This means you can maintain this level for weeks which is exactly how you lose 30 pounds. 

Consistency is required, not optional.