BY DEZI ABEYTA, RD
Whether you're trying to lose body fat, lean out for aesthetics, or improve your metabolic health, one principle almost always applies: you must be in a calorie deficit. But that doesn't mean starving your body, and over-obsessing over every single bite, because there are ways to do this without completely shattering your lifestyle.
Here’s my three-step approach to getting into a sustainable calorie deficit. And that sustainable part is key, setting you up to maintain healthy eating habits for years to come.
Step 1: Set Your Goal + Timeline
Before doing anything, get clear on your outcome. How much weight do you want to lose? (And be realistic, because this can’t happen in 10 days.) A good starting point: Aim to lose 0.5–1 lb/week if you're already a gym-goer, and 1–2 lbs/week if you're just starting out and plan to lose a lot of weight. Slow and steady is the move.
Step 2: Calculate Your Maintenance Calories
Because yes, you need to know them. And no, you’ll never get them down to pinpoint accuracy, but by using, the Mifflin-St. Jeor Equation, you can get a solid estimate. :
1. Men: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
2. Women: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
Multiply that number by your activity factor. If you consider yourself highly active (working out nearly every day of the week), multiply by 25. If you are not very active (working out less than twice a week) multiply by 22. Once you have your maintenance calories, create a deficit that is 10% below that total.
Step 3: Set Your Macronutrients
Once you’ve figured out your maintenance calories, you can figure out your macros. And by figuring out protein and fat first, you’ll be able to find your carb intake. Start with your protein, aiming to get in 1.2 to 1.6 grams per kilogram of bodyweight every day. Once you have that number, multiply 4; that’s your total calories from protein.
Of the calories you have left, multiply by 20-25%. This is the amount of calories you want to come from fat. Your remaining calories will come from carbs.
Final Thoughts
This can all seem complicated, and for a few weeks, you may not feel like you’re seeing progress. But remember that this is a process. Results won’t be instant. Give yourself at least 4 weeks to see changes. If progress is happening (clothes fit differently, weight is dropping) keep going. If not, slightly reduce your carbs or increase your movement.
And remember: Consistency beats perfection. Stick with it, and you’ll build the body you’ve always wanted.