Calorie deficit 101: What is it and how does it work for weight loss?

Fad diets may seem like the fastest way to reach your goal weight, but they often fail when it comes to maintaining a healthy weight over the long term. 

Understanding the basics of a calorie deficit, on the other hand, will help you make healthy choices for sustained weight loss while feeling great. 

It's important to remember that calories are not the enemy. On the contrary, they're essential for keeping your body energised and functioning effectively.

But by creating a calorie deficit, you're encouraging your body to draw on stored energy and support gradual, healthy weight loss.

So, how exactly does a calorie deficit work? And how do you know how many calories you need to lose weight without undernourishing your body? Read as we explain it all.

What are calories?

Calories are units of energy stored in the food and drinks we consume. They're the essential fuel for everything your body does — from breathing and circulation to movement and thinking. 

The thing is, caloric needs vary for each person. They're influenced by factors like age, gender, weight, and physical activity level.

Generally, an adult woman needs around 2,000 calories per day [1]. However, understanding your unique caloric requirements can help guide you to a balanced approach.

What is a calorie deficit?

A calorie deficit simply means that you burn more calories in a day than you consume. 

When you’re in a calorie deficit, your body begins to use stored energy — primarily from fat cells — to make up for the reduced intake [2]. Many diet plans focus on achieving a calorie deficit as a sustainable way to encourage gradual weight loss over time. 

However, it’s essential to approach this with balance and ensure you’re providing your body with the nutrients it needs to thrive.

How to calculate your calorie deficit

Creating a healthy calorie deficit starts with understanding your body’s energy needs. This is typically calculated using two main figures: your basal metabolic rate (BMR) and your total daily energy expenditure (TDEE).

Estimate your BMR

BMR is the energy your body needs to power essential functions at rest.

Many online calculators can help estimate your BMR by considering your age, gender, height, and weight.

Estimate your TDEE

TDEE is your BMR plus the energy you need for daily activities and exercise. Your total TDEE represents the calories you need to maintain your current weight.

You can determine your TDEE by multiplying your BMR by an activity factor representative of your usual daily activity (which you can find here), but there are also online calculators you can use.

Set a calorie deficit

For safe and steady weight loss, many people find that a calorie deficit of around 500 calories per day works well.

This is usually associated with a gradual, manageable weight loss of about 0.5kg per week [3]. 

If this all sounds too complicated and time-consuming, you can easily find a calorie deficit calculator online; or you can work with a dietitian who'll do the heavy lifting for you.

Remember, everyone’s journey is unique — and slow, steady progress is just as valuable as faster results. By setting a realistic calorie deficit, you’re building habits that support long-term health and reduce health risks associated with being overweight. 

Juniper’s Weight Reset Program can also help you understand your unique nutritional and physical needs, so you can build healthy habits that last.

Our team of health coaches and dietitians will guide you through the process of determining a calorie deficit that works for you — and maintaining it until you reach your weight loss goals.

They'll teach you how to eat smarter (not necessarily less) with high-protein meal plans to keep you fuller for longer.

Signs your calorie deficit diet is working

By choosing balanced, nutrient-rich foods and paying attention to portions, you can create a calorie deficit without feeling overly restricted. 

Common indicators that you’re successfully maintaining a calorie deficit include [4]:

• Gradual, steady weight loss: Even slight, consistent changes in weight can indicate you’re on the right track.
• Balanced hunger: As your body adapts to fewer calories, feeling slightly hungrier is normal. This can often be managed with balanced meals, mindful eating, and hydrating well.
• Feeling lighter and more energetic: Some people find they have more energy and feel lighter as they progress, which can be a rewarding part of the journey

It’s important to stay aware of how your body responds and make adjustments as needed.

Tracking your caloric intake through apps or journals can help you understand your caloric needs, and tweak your calorie deficit to gradually lose weight — and feel great while you do it. 

Why am I not losing weight in a calorie deficit?

Although the equation seems simple enough — consume fewer calories, exercise more, lose weight — the reality isn't always that easy.

You may find that, even though you've reduced your calorie intake and are seemingly doing everything right, the scales just don't seem to budge. If that's the case, there are a few things that might be at play:

• Your calorie deficit isn't right: You're either eating too few calories to have energy in your everyday life or too many for weight loss to occur.
• You're not tracking consistently: Counting calories and measuring your food intake isn't fun, but it is key to making sure you're actually eating fewer calories than your TDEE.
• You've reached a weight loss plateau: It's perfectly normal (albeit, frustrating) for your weight loss to stall at some point. Thankfully, there are things you can do to break a weight loss plateau, like increasing your protein intake or switching up your workout routine.
• You're retaining water weight: Water retention can happen for many reasons — like eating high-sodium foods, being on your period, or leading a sedentary lifestyle. Thankfully, it's often temporary.
• Your hormones are acting up: Your hormones play a big role in your weight. It's normal for the number on the scale to fluctuate when you're on your period or when you're stressed, for example.
• You weigh yourself at different times each day: Your body weight fluctuates throughout the day. For accurate and consistent tracking, weigh yourself first thing in the morning, after going to the bathroom and before eating or drinking anything.
• You're drinking too much alcohol: Oh, those dreaded empty calories! It's very easy to overlook liquid calories, but they can certainly add up.

How to make a calorie deficit easier to maintain

Consuming fewer calories than you burn means you're bound to be hungry at some point. This is an inevitable part of calorie restriction, but it can make it harder to stay on track. Here's what you can do:

Eat high-protein foods

Protein is the most satiating macronutrient. After eating a high-protein meal, you feel fuller for longer and are more likely to stay within your calorie deficit.

Protein also has a higher thermic effect than carbohydrates and fats, helping your body burn more calories, even at rest.

To reap the full benefits of this super nutrient, try to go for 30 grams of protein per meal.

Try volume eating

Remember when we said before that our dietitians can help you eat smarter — not necessarily less? That's where volume eating comes in.

Some foods are so low in calories, that you can eat high portions without going over your deficit. This, along with a high protein intake, helps you feel satiated and avoid snacking between meals.

Great examples of this are lettuce, spinach, cucumber, broccoli, cauliflower, and capsicums. Certain fruits like strawberries, apples, and papaya also contain a pretty low number of calories.

Eat mindfully

It's really easy to overeat, especially when you're having a really yummy meal, are eating out, or are in a social situation.

This often happens because we're too distracted to listen to our bodies when they're sending signals that it is time to stop.

Mindful eating, on the other hand, helps you understand your hunger cues, giving your body enough time to register that you're full.

Buy mini versions of your treats

We all need a treat from time to time, whether we're trying to lose weight or not. However, we don't always need a full-size chocolate bar or a whole bag of chips.

Getting mini-size versions of your favourite snack means you're less likely to mindlessly overindulge.

Drink enough water

Water is more satiating than you think. Although it has 0 zero calories, it fills up your stomach, working as a natural appetite suppressant.

Plus, oftentimes when we think we're feeling peckish, we're actually thirsty, so drinking water can help keep cravings at bay.

And if you get bored of plain water, sparkling water, lemon water and coconut water are three excellent alternatives.

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