If you are looking to lose weight and get rid of unwanted fat, then its important that you have a good understanding where you need to be in regards to a calorie deficit to lose weight. Its not enough to just eat less, or just eat healthy…
You want to know your own personal, exact calorie deficit to lose weight so that you can maximize your fat loss.
Would you rather lose that extra 15lbs in 30 days, or would you rather lose that 15lbs pounds of exhausting extra weight in 60 days?
Lets take a look at some of the factors that you need to consider before calculating your “calorie deficit to lose weight”.
Like I had mentioned a moment ago…You cant just determine that you are going to eat less – this is just begging for a binge. While that might be a great starting point if you are severely overweight, I want you to have phenomenal results and I want you to have results quick!
The reason I want you to have quick results, is because in my personal experience, you are going to be way more motivated to continue your weight loss journey when you see immediate results rather than having to wait 30-60 days to see any noticeable differences.
So here are some factors that we are going to consider when calculating your calorie deficit.
All of these factors are going to play a key role in determining the perfect calorie deficit so that you can lose the most weight, in the least amount of time, in the most healthy manner possible.
So lets take a look at how each factor plays its role in your calculated calorie deficit to lose weight.
Having sex is a great way to burn extra calories…
KIDDING! Get your mind out of the gutter 
Im talking about gender sex, not having sex!
Back on track now.
For both men and women, I suggest different levels of minimum calorie intake per day. The reason I cap people’s calorie deficit is because there are a certain amount of calories necessary for proper brain and bodily functions.
For men, you should not go below 1700 calories per day in order to prevent lean muscle loss, support proper brain function, and overall health/energy.
For women, never go below 1200 calories for the same reasons.
Depending on your current weight and body fat %, you are going to want to adjust your daily calorie deficit to lose weight accordingly.
The amount of fat that you have available to lose is a good indicator of how easily you can both gain and lose it.
If you are 60lbs overweight like I was, then its very likely that your body naturally stores fat more easily than someone who is 10lbs overweight, but has the same dietary habits and activity level.
The person who is about 10-15lbs overweight and has trouble gaining much more than that most likely can burn fat very easily and genetically have a higher metabolism than most. Thus if you ran to high of a calorie deficit, you would risk burning muscle tissue for energy rather than available fat stores.
Here is a simple rule of thumb that I follow when setting guidelines for your calories deficit to lose weight:
More than 25lbs of fat to lose or more than 17% body fat = No more than a 1400 calorie deficit.
Less than 25lbs of fat to lose or less than 17% body fat = No more than a 700 calorie deficit.
This is important in determining your next factor which is how many calories you need each day in order to maintain your current weight (maintenance intake).
If you are doing a program like P90X, I can tell you that you are going to burn an average of 600 calories per workout, and this number will be factored into our next equation.
Its important that you know about how many calories you burn in whatever fitness regimen you are doing, so I recommend picking up a decent heart rate monitor that tracks calories burned as a simple solution.
1) Calculate your Resting Metabolic Rate (RMR) –> RMR = Body Weight x 10 This is how many calories your body needs to breath, pump blood etc.
2) Calculate your Active Burn (AB) –> AB = RMR x 20% This is an average of how many calorie you burn doing normal activities like cooking, cleaning, walking.
3) Next, if you are working out, you need to factor your Exercise Burn (EB) –> EB = 600 calories. This is an example of an average P90X 1 hour workout caloric burn.
4) Calculate your daily Intake (I) to maintain your weight –> I = RMR + AB + EB
Its easy to get caught up in the idea that eating less means more fat loss, but that just isnt true! Here is what happens when your calorie intake is below what your body needs to maintain a healthy lifestyle that promotes fat burning and weight loss.
I hope this post on your calorie deficit to lose weight was helpful, be sure to like and share this with others if you got some value from it. I would also be happy to answer any questions you might have as well! Just fill in the form below and leave me a comment and I will answer your question within 24 hours!
God Bless!
Coach Todd
“That dude who got yoked”
hello there todd, great stuff. just wondering.I started p90x weighting in at 13stone 8 lbs and with 15.8% body fat.
its now the beginning of month 3 and I weight 13stone 8lb ( same weight) but body fat is only 12.3%.
now I was thinking of dropping to a calories intact of 2200, is this a good move? I also do a bit of outside training most days. also I am a bit confused as to calories per gram of protein etc. are most proteins similar in calories then ? thanks a million
god bless
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