No matter what program you are doing, do you want to know the secret to weight loss? Calorie Deficit!! I can understand if you think it can be tough to nail down the calories and understand what the heck to do to finally find the success you deserve. So, I have dedicated this page to help you better understand how this works so that you can use the right Calorie deficit for weight loss.
The best way to start is with the Harris Benedict Equation for Calorie Deficits. Most people think they need to starve themselves or eat a bunch of leafy greens to lose weight. Unfortunately, if you do that you might end up plateauing in your weight loss and get mad, frustrated, and start binging on cake and crackers again!
Step 1 – Calorie Deficit for Weight Loss
The very first thing we need to understand is your own stats. Plug them into this formula depending on your gender.
Women: 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years ) = Your Step 1 Number
Men: 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year ) = Your Step 1 Number
Step 2 – Calorie Deficit for Weight Loss
Now, take Your Step 1 Number and multiply it by the number below depending on your activity level. Based on some programs, I’ll include them below too so you can get a general understanding where you should be:
Sedentary – Little or no Exercise – No Beachbody Program, no exercise: 1.2
Lightly Active – 1-3 Days Per Week (Slim in 6, Tai Cheng Programs): 1.375
Moderately Active – 3-5 Days Per Week (Focus T25, P90): 1.55
Very Active – 6-7 Days Per Week (P90X3, P90X, Les Mills, etc): 1.7
Extremely Active – Hard Daily Exercise (Physically Demanding Job, INSANITY programs): 1.9
Step 3 – Calorie Deficit for Weight Loss
Here is where the MAGIC happens. All you have to do is take that number you calculated after STEP 2, and adjust the number up or down depending on your goal. This number from Step 2 is your DAILY Caloric Need for your body type.
For WEIGHT LOSS –
- If you have 17% body fat or GREATER (or have 25 pounds or more of FAT to lose), subtract no MORE than 1,000 calorie deficit from your Step 2 number (optimal is to subtract 500-1000 calorie deficit).
- If you have LESS than 17% body fat (or less than 25 pounds to lose), subtract no more than 700 calorie deficit from your Step 2 number (optimal is around 200-700 calorie deficit).
To MAINTAIN your WEIGHT – Keep this number as your daily calories.
To GAIN WEIGHT (add muscle) – Add 250-300 calories per day.
Do Not Cut More Calories than Recommended!
So many people, including myself in the past, fall into the trap that cutting calories to the lowest possible = success. This is the furthest from the truth when it comes to calorie deficit for weight loss. Follow your goals set in Step #3, and don’t go any less than 1000 calories off of your Step #2 number if you have 17% body fat or greater. When you cut your calories TOO low bad things happen like:
- Your body breaks down muscle as energy (catabolic state).
- Your metabolism starts slowing down after 3 days of extreme calorie cutting (and a slow metabolism stinks!).
This is why so many people fail at diets! They take their calorie deficit for weight loss to extreme measures, and end up maintaining or gaining their fat back! So now that you have these figures you know what you need to hit each day, just make it happen!
NOW What!?!?
Now what you need to do is take your daily calories, and track them daily. Go to How To Use MyFitnessPal to start tracking your calories so you can achieve your goal! If you need help in understanding how many proteins, carbs, and fats you need, just let me know. The best way to connect is through our Team Beachbody family (Click Here to get your account for FREE!)
Stay Consistent, and you’ll hit your Calorie Deficit for Weight Loss that you desire.
Yours,
Coach Bob