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Lose weight smart way


How to Calculate Your Calorie Deficit for Fat Loss – The Simplest Way

If you're trying to lose fat, the most important rule to understand is this:

💡 You need to eat fewer calories than your body burns.This is called a calorie deficit — and it’s the only proven way to lose body fat.

But how do you know how many calories you should be eating?

Don’t worry — I’m breaking it down with a simple formula you can use at home.

✅ Step 1: Calculate Your Maintenance Calories

Your maintenance calories = the number of calories your body needs to maintain your current weight (including all your movement, workouts, daily activity).

Here’s a quick formula:

  • If you're lightly active (desk job, little to no exercise):👉 Multiply your weight (in kg) by 22–24

  • If you're moderately active (you walk or work out 3–4x/week):👉 Multiply your weight by 24–26

  • If you're very active (daily workouts, on your feet most of the day):👉 Multiply your weight by 26–28

🔹 Example:If you're 70 kg and moderately active:70 × 25 = 1750 calories/day (maintenance)

✅ Step 2: Create Your Deficit

To lose fat, you want to eat fewer than your maintenance calories.

Start with a 15–20% deficit (not more — aggressive deficits can backfire).

📉 Simple method:👉 Multiply your maintenance calories by 0.8 or 0.85

🔹 Example:1750 × 0.85 = 1487 calories/day for fat loss

✅ Step 3: Monitor & Adjust

Stick to your calculated calories for 2–3 weeks. Then track:

  • Your weight trend (average over the week)

  • Measurements (waist, hips)

  • How you feel and perform

🔁 If you’re not losing, adjust by 100–150 calories or increase activity slightly.⚠️ Don't keep reducing too quickly — slow, consistent progress is sustainable and healthier.

💡 Bonus Tips to Make It Work

  • Track your food for at least 1–2 weeks to build awareness

  • Focus on high-protein, high-fiber foods to stay full

  • Stay hydrated and manage stress

  • Be patient — fat loss takes time, not punishment

🎯 Final Thought:

You don’t need extreme diets or crazy workouts.Just understand your numbers, stay consistent, and make sustainable changes.

Want a free calorie deficit calculator + meal plan?👉 [

Drop me a message at

 
 
 

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Comments


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I'm Nancy. I am a nutritionist and a fitness enthusiast. Before getting my certification, I had tried several diets, methods and measures of losing weight, staying healthy and performing better. Every time I would think of losing weight, only thing that will come to my mind is eating less, although I succeeded in my efforts but most of the times; weight bounced back. There was something that I was not doing right because eating less made me HANGRY and eating back calories made me heavier...

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