Lose weight smart way
- nancy dehra
- Jul 21
- 2 min read
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?👉 [
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