CALORIE DEFICIT for Weight Loss | How To Know If You Are In One
If you are on a fat loss or weight loss journey, eating in a caloric deficit will play a huge role in your success, but how do you know if you are in a calorie deficit? You can use my calorie deficit calculator video to figure out your weight loss calories per day and how to lose body fat, but there are three main tools to know if your calorie intake each day is actually putting you in a calorie deficit for fat loss.
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Michelle
I hope you guys found this video helpful! Remember to grab my FREE Calorie Deficit guide and FREE 4 Week Home Workout Calendar here: http://www.michelleroots.com/work-with-me/
If I am using Myfitness tracking app, is it okay to log exercise because it changes the amount of calories to eat. Thank you for advice! Love your content!
So can you eat lets say 2000kcal and burn 500-600kcal per day through exercise and still be in a calorie deficit?
depends on what the scales say. i don't want to be 80kg of muscle…. 65kg it what i desire and everything suggests. i feel myself getting stronger, but my arms are getting bigger… i need them smaller. there's a fair bit of fat hanging off them… would this mean food or needing a bit more cardio? im stressed it might be the fat arm fat leg syndrome. has a name but….
I feel like the calorie calculator gives me a higher caloric intake than my body actually burns. How does science know that everyone burns calories at the same rate? If I ate the calories recommended for me to lose weight, I would actually gain weight.
Wonderful video!!
How do I know what my calorie deficit is? Like numbers.
Thank u soo much
Hi Michelle and all, how long does it take it to start seeing the scale go down? I want to lose only weight for a little before l start body recomposition. My TDEE is abt 2500 and l have been eating 1500-1800 range. Perhaps l’m being impatient but it has been over a wk since l started tracking my macros/calories, but l see no change on the scale yet 😅 wondering if l need to be more diligent with counting calories on my fitness pal. Thank you in advance! 😊
I’m 5’2 and started at 204 pounds, now I am 198. I have 1300 calories a day but I am not sure that’s enough. I want to lose 2 pounds a week, 50 pounds total.
Ive been on my weight loss journey for 4 months now, i know i need to be more patient but ive been putting in hard work & i'm really feeling defeated. I am practicing progressive over load / weight training 3x a week, all im noticing is my biceps toning with no other body recomp progress. im 5'5 197 pounds and i meal prep, i try to prioritize protein and double veggie meals. I eat less than 1900 calories a day. idk what im doing wrong. i track everything in myfitnesspal. i wouldve thought within 4 months i wouldve lost alittle weight by now.
My question is about how calorie restriction slows your metabolism. How do you lose weight and battle this? Should you cycle between maintenance and a deficit?
Argh, I hate being a 5 ft woman. strength train 3 days a week, cardio 2 to 3 days a week. The calculator gives me such a low number. Gaining muscle and strength but scale and inches aren't going down, sigh. Us short women get almost no calories to cut without being weak from training!
i am 88kg and having 850 calories everyday, i do 30 minutes strength training and 30 minutes cardio 6/7 days, and results are good.
30 pounds in 51 days, consistency is key
30 pounds in 51 days
22 pounds in 32 days
That part about feeling tired and hungry all day everyday rings a bell. Found out what my low limit is in that manner. I started at 1750 cals/day of food and was burning 2500 cals/day to achieve a 1.5-lb-loss per week. It was working. And then I thought of what happened if I went down to a consumption of just 1500 cals/day, while maintaining the same target of calorie out of 2500 cals/day. I was thrilled with the initial results. I was losing 0.8 to 1 lb a day which, in the past, would have taken me nearly a week or a full week to lose. And then I started feeling lethargic. I was not losing weight. That's when I realized going down from 1750 cals/day of consumption to 1500 was too much. I pulled my caloric intake to 1650 to 1700 cals/day and now back on track. 🙂
This was helpful thank you
Just the best!💖
today is one of the most, depressing weirldy… because i ate a little over my deficit :/
i tried Calorie deficit (100-500) 50 days ago (base on the app I tried), so far I lose 2kg without feeling week and starving, it maybe slow but doesn't feel bad
I am currently *76kgs, male, 29 years old, 5 feet 10inches(178cms height**). I have been on a constant diet of between **1200 – 1500calories/day* for the last one month to lose *3kgs from 79kg**. I have been eating healthy majorly and my macros would look like averaging **130 – 180gms carbs; 50 – 80gms protein, 30 – 50gms fats, 20 – 30gms fibre daily**. Also my workouts were home-based, including **5000 steps walked daily (250cals burned), mix of weight lifting, belly exercises, pushups, skipping for a total of 500 cals average burned daily.* My goal is to reach a healthy BMI weight of *70kgs* so I need to lose another *6kgs **atleast. But most importantly i have a wary of **belly fat 36inch waist* which protrudes and bothers me to get on this weight loss journey. My aim is to reduce the belly fat to *below 32 inches**. I don't have any other fat except belly fat as I have a slim body overall. I have also been drinking **green tea, ginger lemon water* to boost my journey and incorporated slight *intermittent fasting* hours of *14 – 16hrs daily**. Despite being on heavy caloric deficits and intense workouts, I am able to lose **3kgs* but my** belly still protrudes*. How can I improve myself? As per maintenance I will require at least **2500 cals* to maintain weight with moderate to intensely active, so im constantly cutting around *1500 to 1800cals(including 500cals for workouts) but as per my weight stats, it shows i have been only losing 6000cals weekly average(0.75kg, if 7700cals=1kg lost) in the last month to attain 3kgs lost from 79 to 76**. I eat breakfast around **11 – 12pm, lunch in between, and dinner max by 9.30pm**. I track all my calories quite accurately using **healthifyme app* so what am I doing wrong. Is there any other ways to accelerate my weight loss process as i wanna cut disturbing *belly fat* first. Don't seem to be building that much muscle either as my workouts are mostly cardio** based. *Also most my meals are delivered from healthy restaurants via **swiggy/zomato **as* I dont** have a kitchen in the house to cook my meals. No sugars/minimal salt/No junk/no milk.**
My meals would look like – **ragi dosa/oatmeal with nuts, grill chicken breasts/chicken soups, cucumber/carrot salads, khichdis, max 2-3whole wheat rotis daily, fruits(apple, mango, guava, pears). Please suggest me if I can improve my workouts/diet(sorry for long essay)**🙏
Hi, and what to do when you have been in a caloric deficit under 1500? Because I'm very short person, so usually the calorie calculator is 1300 but if i eat that amount i feel tired and don't lose anything…. I have been like that 6 months.
I am in a calorie deficit for sure. I am lean now, just working on minor remaining belly fat but I don’t count my calories, I eat healthy 99% of the time. I strength train and see tremendous results. I am much stronger now. Everything you spoke of I do, I tried to do everything in a healthy sustainable way. Most of all I have learnt of so much healthy foods. I am in love with my journey!
I’m 5’2 and 217🙁
Just starting! I was doing Keto that helped me lose some weight but it wasn’t a long term thing I could do
Hello I have a question in the my fitness pal app if I don’t pay for the premium how am I able to put my exact calories that I need for my deficit ? I’m suppose to have 2,000 but my app says 2,400 so it also doesn’t make my protein goal right 🤷🏻♀️ please help if you can
I’m 5’5 and Im 254 and I want to lose weight but idk how to start my calorie deficit please help me, I work 4-5 times a week, and im always moving around and on my feet at work. How many calories should I stay in between and eat so I can lose weight 💞
Thank you for breaking it down🙏❤! I've been excerising 4 to 5x mixtures of strength train, HIIT and yoga. I have gotten stronger but didn’t change my eating habits since I started my workout journey 2.5 years old. Now, im realizing pre and pro workout fluid is very important to get to my result that I want. So, Adding on the health meals journey. Where healthy calories deficit to lose few pounds to be more defined shape.
So honest about the Hunger part…… Thank you. You know your stuff well.
good video