Most people know that eating in a calorie deficit is key to losing weight, but what exactly does that mean, and how can you approach it in a healthy, sustainable way? This guide breaks down the essentials to help you make informed choices that support your goals.
What is a calorie?
A calorie (or kcal) is a unit of energy. In nutrition, it refers to the amount of energy you get from the food and drinks you consume. Your body uses calories to fuel everything from breathing and digestion to walking and exercising.
How many calories do you need?
The number of calories you need each day depends on factors such as age, sex, weight, muscle mass, and activity level. On average, women typically need around 2,000 kcal per day, and men about 2,500 kcal to maintain their current weight.
What is a calorie deficit?
A calorie deficit occurs when you consume fewer calories than your body burns. This energy shortfall prompts your body to use stored fat for fuel, leading to weight loss over time.
You can create a calorie deficit by:
- Eating less
- Increasing physical activity
- Combining both approaches (typically the most effective)
What is a healthy calorie deficit?
A safe, sustainable rate of weight loss is around 0.5 to1 kg (1–2 pounds) per week. To achieve this, a daily deficit of about 500 calories is usually recommended. Over seven days, this adds up to approximately 3,500 calories, which is roughly equivalent to one pound of fat.
While taking GLP-1 medication, it can sometimes be challenging to ensure you're eating enough, especially when social media promotes extreme dieting or undereating.
However, eating too little can backfire. Severe calorie restriction may slow your metabolism, as your body works to conserve energy, making further weight loss more difficult. The key is to maintain a moderate calorie deficit - one that supports steady progress without triggering this metabolic slowdown.
Remember: Consistency beats extreme restriction. Sustainable weight loss is about building lasting habits, not enduring hunger.
Are all calories the same?
Not exactly. While a calorie deficit is essential for fat loss, the quality of your calories matters too.
Think of your daily calorie intake like a budget. If you spend it all on ultra-processed, calorie-dense foods, you might technically stay within your limit, but you'll likely feel hungrier and less satisfied potentially leading to overeating.
Instead, focus on nutrient-dense, minimally processed foods such as vegetables, whole grains, lean proteins, and healthy fats. These foods:
- Help keep you fuller for longer
- Support your metabolism and digestion
- Provide essential vitamins, minerals, and fibre
- Make it easier to stay on track with your goals
Do you need to count calories?
Calorie counting can be a helpful short-term tool to increase awareness of portion sizes and eating patterns. But it’s not essential for everyone, and over time, it can feel restrictive or even increase anxiety around food.
Instead, consider using flexible, visual guides like the Phlo T Plate Model (below) to build balanced meals without tracking every bite. This method emphasises:
- Half your plate filled with non-starchy vegetables, salad, and some fruit
- One-quarter with lean protein
- One-quarter with complex carbohydrates
- A small portion of healthy fats
This naturally supports a moderate calorie intake in a more intuitive and sustainable way.
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Key takeaways for effective calorie counting
- A calorie deficit is the foundation of weight loss.
- Aim for a moderate, sustainable deficit of around 500 kcal per day.
- Focus on nutrient-rich, whole foods to help manage hunger and support overall health.
- You don’t need to count calories forever. Tools like the Phlo T Plate Model can guide you toward balanced eating habits.
