Goal
Eating in a calorie deficit
Losing fat comes down to eating a little less than you burn, for long enough. Here is how to set the numbers and still enjoy dinner.
Setting the numbers
Estimate your maintenance calories (the calculator on your targets page does this), then subtract 300–500 kcal. That is enough to lose weight steadily without leaving you hungry and tired.
Keep protein at the upper end of your range and split the remaining calories between carbs and fat however you prefer. Over months, the diet you can stick to beats the one that looks best on paper.
Making it livable
High-volume, high-protein meals do most of the work: lean protein, vegetables, potatoes, fruit. Recipes with a lot of protein per calorie let you eat a real plate of food inside a small budget.
Budget for the food you love. A cheat-meal cookbook and a planner that shows what is left make it a decision instead of a slip.
Worth knowing
- Not for under-18s, during pregnancy or breastfeeding, or if you have or have had an eating disorder. Speak to a professional instead.
- Very low calorie intakes should only be followed under medical supervision.
- Weight changes day to day with water and salt. Judge progress on a two-to-three week trend.
Common questions
Do I have to cut carbs to lose fat?
No. When calories and protein are matched, low-carb and higher-carb diets produce similar fat loss. Choose the split you find easiest to keep to.
What should I do when the scale stops moving?
Check that portions have not drifted, give it two to three weeks, then lower calories by a small step (100–150 kcal) or add some activity.
Sources
- Helms et al. (2014): evidence-based recommendations for contest preparation, nutrition
- Garthe et al. (2011): effect of two weight-loss rates on body composition
- Hall et al. (2011): quantification of the effect of energy imbalance on bodyweight
- Hall and Guo (2017): low-carbohydrate versus low-fat diets at equal calories, meta-analysis of controlled feeding studies
General information, not medical or dietary advice. Speak to a doctor or registered dietitian about your own situation.
