How To Eat In A Calorie Deficit

How to eat in a calorie deficit

How To Eat In A Calorie Deficit

Figuring out how to eat in a calorie deficit comes down to: 

  • Burning more calories than you consume

  • Having a calorie deficit weight loss plan to keep you on track

  • Staying consistent 

This article will give you everything you need to know to start a calorie deficit diet for weight loss. 

How Do I Figure Out My Calorie Deficit?

To figure out your calorie deficit, you need to first figure out your maintenance amount. 

This is an amount of calories that will keep your weight where it is.

Once you have your maintenance amount, the next step is to subtract from that number. 

This process will give you your ideal calorie deficit amount.

Here is a free calculator to help you figure out your calorie deficit

First: Plug your information (age, weight, height, and activity level) into the calculator.

Now that you have your maintenance amount all you need to do is subtract 500 calories. 

Calorie Deficit = Maintenance Calories - 500

Biological Gender: Male
Age: 30
Weight: 160
Height: 5’6in
Activity Level: Sedentary

The maintenance number after using the calculator above is: 1,954 Calories

To find the calorie deficit amount you subtract 500 from 1,954.

1,954 - 500 = 1,454

Calorie deficit results: 

This gives you 1,454 calories as the calorie deficit.

So in order for the person above to start losing weight, they should consume no more than 1,454 calories.

Calorie Deficit Diet Plan For Weight Loss

In order for you to be successful with your diet, its going to take some planning. 

Here are some steps to come up with the right plan:

  1. Gather your information - Your Maintenance / Deficit numbers

It’s important that you maintain your awareness about the amount of calories you’re eating every day, so you can eat within the calorie deficit range. Use a health app like myfitnesspal to help you figure out what eating in the correct range is like.

  1. Plan Food Choices / Create the environment

Maintaining a calorie deficit diet can be a lot easier if you pick what you’re going to eat ahead of time. Try to spot out low calorie meals if you are going out to eat, or shop for low calorie foods when you make a trip to the grocery store.

  1. Focus on the day to day choices you’re making

In order to stay consistent, its important you stay present with each decision you're making in regards to food choices. This will help give you long-term results by creating better daily eating habits.

How Long Do I Have to Eat In A Calorie Deficit To Lose Weight

If you are eating in a calorie deficit you can expect to see a 1lb-2lbs lost in about a week and 4lbs-8lbs per month. 

How To Eat In A Calorie Deficit Without Counting Calories

If you want to start eating in a calorie deficit but don’t want to use an app you can maintain a food log to help maintain better food choices. Having a log helps you stay aware of the types of foods you’re consuming.

How To Start A Food Log:

  • Get a journal
  • Start writing in everything you consume and choosing low calorie options
  • Start tracking your weight weekly

If it’s been a week and you're results are:

  • No change in weight - You’re likely eating at  “Maintenance Amount”
  • Gained Weight - You’re likely eating in a Surplus of calories
  • Lost Weight - You’re likely in a calorie deficit 

At the end of the day it is all going to come down to consistency. 

If you can apply the principles mentioned about to your everyday life, you'll be able to maintain control of your body weight and maintain control of your health. 

Hope you found this article helpful! 

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How Much Protein Should You Eat In A Day

How much Protein You Should Eat in A Day

How Much Protein Should You Eat In A Day

Protein is one of the most important components of your diet.

It turns out that the right amount of protein for any one individual depends on many factors, including their activity level, age, muscle mass, physique goals and current state of health.

To find out how much of it you should be eating, keep reading.

When trying to figure out how much protein you should eat in a day it involves (3) steps:

  • Figure Out Your Protein Needs
  • Choose Your Sources
  • Track Your Intake

This quick read will give you the "need to know" around your protein needs

Why Protein is Important

How much protein should you eat

Protein makes about 20% of your body and is what your body uses to rebuild and recover. 

Proteins are made up of amino acids which are usually brought in through the food you eat while others are made by your body naturally.

You can get protein from animal sources or plant sources. 

Common Sources of Protein

How Much protein

Animal Sources Include:

  • Redmeat: Bison, Cow, Wild Game

  • Chicken

  • Turkey

  • Fish

  • Yogurt

Plant Sources Include: 

  • Seitan

  • Tofu

  • Tempeh 

  • Edamame

  • Nutritional Yeast 

  • Chickpeas

  • Beans

  • Lentils

  • Hemp Seeds 

  • Nutritional Yeast

  • Spirulina

When it comes down to the argument of which is better, it’s best to try both approaches and see which one feels right for you. 

There is no one size fits all approach to dieting, so try everything and stick with what feels best and gets you closer to your goal. 

*Something to Consider

When it comes to which source of protein is better, it’s important to also consider the macronutrients.

For example, a serving of beans is very different when compared to a serving of chicken breast.

The main difference is that beans contain more carbohydrate and less protein per serving when compared to the chicken breast

So if you are trying to hit a specific number of grams per day, you can get there faster and with less food consumed if you go with the chicken breast. 

Why Protein is Important

Evidence shows that protein:

Getting enough protein can be a major game changer for you, your weightloss, muscle building, fitness, and overall health. 

How Much Protein Should You Eat to Gain Muscle

How Much Protein Do You Need To Build Muscle

Since protein is responsible for rebuilding and recovery of your body, it’s essential to make sure you get enough of it if you’re trying to build muscle.

The recommended intake for generally healthy adults:

0.8-2.0 g/kg

Example: If you weigh 140lbs(63.6kg) and want to gain muscle, you can choose 2.0 g/kg (You’re choosing 2.0 because choosing the higher amount has been proven to stimulate “Protein Synthesis” which is the process of forming new muscle tissue.

63.6 kg x 2.0 = 127g of protein

This means, if you want to start building muscle you should be consuming 127g of protein each day. 

In order to ensure you’re consuming enough its a good idea to start using an app such as MyFitnessPal or LoseIt, to track your daily consumption

How Much Protein Should You Eat After A Workout

How Much Protein Should You Eat After A Workout

Protein is an essential part in the process of building more muscle and enhancing your recovery.

It’s a good idea to get around 20g-40g of protein after your workout to give your body some fuel to start the rebuilding and recovery processs.

Everyone is different though, so it really depends on how much you feel comfortable with.

Whats most important is that you are ending your day around the recommended amount needed for you to start building new muscle (1.6 - 2.0 g/kb of bodyweight).


weight loss plan

Protein is essential an essential component of your diet and you want to make sure you’re getting enough of it. 

The next step is to start incorporating the right amount for you from the sources that you enjoy the most. 

Download one of the apps mentioned above and start making sure you end each day with consuming your recommended amount of protein. 

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How To Get Out of A Weight Loss Plateau | What To Do If You Stop Losing Weight

What Is A Weight Loss Plateau

A weight loss plateau happens when you start losing weight by watching your calorie intake, getting some activity in, staying consistent and then suddenly it stops.

Fortunately, there is a way to bounce back if this happens to you.

You can break through a weightloss plateau by reassessing your current strategy and then making adjustments. 

Common causes of weight loss plateaus include:

  • Not Being Mindful of What You're Eating
  • Not Paying Attention to Your Macronutrients
  • Not Sleeping Enough
  • Not Hydrating Enough

Not Being Mindful of What You're Eating

If you live a busy lifestyle, it can be difficult to make the right choices for food. 

This is especially hard to do if you are trying to figure out what you're going to eat when you're already hungry and in a rush. 

Integrating some time (2min-5min) to track your food can help you avoid this mistake. 

Building the habit of logging in your food will help you monitor your daily intake to make sure you are staying within your recommended caloric deficit range.

Good Apps to Try Out

Not Paying Attention to Your Macronutrients

What macro-nutrients should I eat

Protein intake has a direct relationship with your metabolism.

If the cause of your weightloss plateau is not eating enough protein, you may just need to give your metabolism a little jumpstart by eating more of it. 

One easy way you can add more protein into your diet
- Make sure you are eating protein frequently throughout the day.


  • Beef Jerky
  • Greek Yogurt
  • Deli Turkey
  • Deli Chicken
  • Protien Shake

The lower intake of calories from your dieting can cause your metabolism to slow down. 

*The trick to overcoming the weight loss plateau is to find the “sweet spot” amount of calories you can eat without causing your metabolism to slow down to the point it stops losing weight.

Refer back to this article to figure out your reccommended calorie deficit range.

Not Sleeping Enough

Sleep has been proven to have a big effect on your ability to lose fat. 

Think about whether or not you it could be the result of you’re weight loss plateau.

If you find yourself constantly tired during the day, or feel like you aren’t getting enough sleep, try to implement more variables that will help you start getting enough sleep. 

Some steps you can take to get better sleep:

  • Blackout curtains
  • Sleep earlier
  • Dont use your phone in bed
  • Dont drink caffeine in the afternoon
  • Start meditating before you sleep to get your body relaxed before you lay down

Not Hydrating Enough

How much water should you drink

It has been proven that water can have an effect on weightloss. 

This happens due to its ability to increase your metabolism, decrease your feeding, and stimulation of lipolysis.

If you aren’t drinking enough water, it can lead to a number of negative effects such as:

  • Dehydration
  • Fatigue
  • Headache
  • Decreased Mood in women and men

To ensure you’re drinking enough water try to build the habit of drinking water when you wake up, every couple of hours during the day, as well as before, during, and after activity.

How Long Does A Weight Loss Plateau Last

weightloss plateau

Weight loss plateaus can stick around for days, weeks, months or even years. 

It really depends on how fast you act on an adjustment. 

Once you notice you are going through a plateau and those feelings hit you, try not to panic.

You CAN reverse it. 

Try going though the above mentioned topics and ask yourself where you can make some adjustments, act on it, and check in another week or two.

Most of the time you'll find that it was one of the above that has caused the sudden weight loss plateau. 

What To Do When You Are Going Through A Weight loss Plateau

weight loss plan

A Weight loss plateau can be a huge struggle to go through.

You start losing weight for a couple of weeks, you’re feeling really good about it and suddenly it stops. 

That experience can leave you feeling frustrated, confused, hopeless, and stuck.

If that's where you are right now…

Don't worry.

Take a step back to assess, and try out some of the steps mentioned above so you can get the ball rolling again. 

Here’s a quick assesment you can go through if you are experiencing a weight loss plateau.

Ask Yourself These Questions:

1. Am I being mindful of the amount of calories im eating?

If you aren’t - Start using an app like Myfitnesspal or LoseIt

2.  Am I sleeping Enough?

If you aren’t - Start implementing some of the mentioned variables to get you better rest

3.  Am I Hydrating Enough?

If you aren’t - Make sure you start drinking more water by getting a jug to carry around with you all day so you can ensure you are getting enough.

“Knowing is not enough, you must apply. Willing is not enough, you must DO”

Once you have assessed what you could be doing better, the last step is to act.

Make the possible adjustments and stick to it for a week or two before you hop on the scale again.

Hope this helps!

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How to Start Losing Weight

How to Start Losing Weight

How to Start Losing Weight

Have you been trying to figure out how to start losing weight but you're still feeling a little lost?

This article will help by giving you clarity on what needs to be done and how to do them so you can finally start seeing results.

When it comes to figuring out what you need to do to lose weight, its easy to get lost in a sea of information. 

This can make it extremely confusing and difficult to figure out and decide on what exactly you should start doing to start seeing some real results.

If you want to start losing weight now there are some fundamental truths that have been proven to hold true to the theories. 

Fat Loss Fundamentals

weight loss plan

If you want to start losing weight now there are some fundamental truths that have been proven to be true. 

These Truths Are:

How to Maintain A Calorie Deficit

Maintaining a calorie deficit means that you are consuming less calories than your body requires. 

Everyone has a certain amount of calorie intake that will cause you to either lose fat or store fat. 

This means in order to start losing fat you have to start paying attention to how much you’re eating.

The habit of being mindful with what and how much you're eating will make sure you’re in a healthy caloric deficit range.

How Many Calories To Eat For Weight Loss

Start by finding your ideal calorie intake for fat Loss.

A proven and simple way to find your range is to

Take your bodyweight x 15 to get the amount your body needs in order to maintain your current weight.

Once you have your "maintanence" amount you then subtract that number by 250-350 calories. 

Maintenance = Bodyweight x 15

Calorie Deficit range = Maintenance - 250-350calories


If you weigh 160lbs and want to start losing weight, your process would look like this:

  • 160 x 15 = 2400 calories | How many calories you need to eat in order to stay 160lbs
  • 2400calories - 250-300 = 2150cal - 2050cal 

This tells us that you need to consume around 2,150 calories to 2,050 calories everyday in order to start losing weight. 

To make this happen its a great idea to download an app like myfitnesspal or loseit.

Once you set up your account you can start logging in your food everyday to make sure you’re eating within that range of calories. 

Try this for at least 30-60 days consistently in order to start seeing results. 

If you hate math, you can also use a calculator to get your numbers! (Scroll until you see "Get Started")

Weightloss Plan

weight loss

Your next step is to create your weight loss plan by preparing your meals ahead of time and being mindful of the amounts you’re eating each day.

This involves you taking some time to think ahead about what your day would look like, in terms of the meals and amounts that you’ll be eating everyday. 

You can choose your breakfast, lunch, dinner, and snacks by searching for the food on your app and adding them all to your “diary” or “food log” in order to ensure what you choose and the amounts you choose keep you in your calorie deficit range. 

Or you can approach it by way of going about your day and using your food tracking app when you are about to eat. 

The best way is to prepare ahead of time. 

This will help you if you find yourself in those moments where you are stressing about what you should eat while you’re hungry. 

If you wait, you’re more likely to choose something you shouldn't be eating or overeating.

Do your best to try tracking for at least 30 days and see where that takes you. 

How To Lose Weight In 30 Days

How to lose weight in 30 days

If you’d like to lose weight within the next 30 days, implement the steps mentioned above. 

  1. Find your calorie range with the above equation or use a calculator to find your ideal amount 

  2. Prepare your meals and amount choices

  3. Stay consistent for the 30 days

If you can maintain your consistency you should be able to start losing around 2lbs per week. 

Start with finding your calorie intake range, either prepare your meal choices or start using the app throughout the day with each meal to make sure you’re taking in the right amounts to induce fatloss, get enough rest, and be consistent with it. 

If you find yourself not losing the weight it could be due to these reasons

  • You’re not really eating in your correct range, which is usually due to not adhering to the process above. 

  • You arent getting enough rest. Your body needs during the process of losing fat, so make sure you are giving your body that time to recover so that you can start shedding the fat. 

  • There is a metabolic issue and you may need to get specific with your macronutrients or you may need to schedule an appointment with your healthcare provider to see if your hormones are in check.

How To Lose Weight Without Exercise

How to lose weight without exercise

If you want to lose fat but arent able to exercise, you don’t have to worry. 

Exercise is just a tool to get you into the calorie deficit. 

If you can manage your intake without needing exercise to get you into that deficit, you can still star to lose weight. 

If eating within your range Is difficult however, then utilizing exercise to burn an extra 200-400 calories wouldn’t be a bad idea. 

There are though benefits from exercise other than burning calories that you may want to add to your goals list such as 

  • increasing strength or muscle mass 
  • Increasing bone health 
  • Decreasing physical and mental stress

Activity isn’t essential but it is beneficial.

So If you don’t exercise you can still lose the weight. 

Kickstarting Fat Loss With Fasting

Intermittent Fasting has been proven to help you with fatloss due to the decrease in insulin spikes and ketone production as well as aid in overall health. 

Intermittent fasting has to do with you fasting for a specific amount of time and eating within a specific time window 

  • 14 Hours Fasting / 10 Hour Eating window

  • 16 Hour Fast / 8 Hour Eating window

  • 18 Hour Fast / 6 Hour Eating window

Once you finish your fast and are in your eating window your next step is to pay attention to the amount of calories you’re eating.

If you’re eating within a caloric deficit you’ll start to see the results you've been wanting to see.  

Here Are Great Resources On Intermittent-Fasting


Three Useful “hacks” that you can use to help you maintain your consistency are 

  1. Time Management: This can be done by using time blocks to organize your day. This means setting blocks of time by dedicating a specified amount to whatever activity / action-steps that need to be done that day. 
  2. Prioritization: There has to be a level of importance in order to give you the drive to do something. So, when you are organizing your daily tasks into timeblocks, also keep in mind which steps are most important, and make sure you complete those high priority tasks first. 
  3. Have Regular Check-ins: One mindset hack you can use to stay sharp with your execution of your program is checking in with yourself. You can do this as many times through the week as you want. However many times it takes to start giving you momentum with your execution. The frequency can be daily, every 2 days, weekly, monthly. It all depends on what you need to stay focused on the right action steps. 


Check In Assessment 

- What Are You struggling with?

- What Are You doing well? 

- How Can You make it work?

- What Can you adjust?

Asking yourself these questions is a great way to refocus on the right action steps and gives you the opportunity to see what needs to be or can be adjusted. 

Once you identify the issue and reorganize your action steps it’s back to execution. 

In conclusion, if you want to lose weight you should maintain a calorie deficit by being mindful of what and how much you choose to eat, getting enough rest and staying consistent. 

If you can execute and maintain these principles, you will start seeing results in no time. 

I hope you’ve found this article helpful if you have be sure to share it with others and to subscribe to the newsletter to continue to receive helpful tips in the future. 

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