When you want to lose weight, there’s one thing you must understand: calories. Sorry!

Let’s make it simple!

At the root of any weight loss (or gain!) is basic mathematics.

​​​​​​​To lose weight and body fat, we need to create a calorie deficit (and stay in it for long enough). Calories in vs calories out. Now I will say that successful weight loss is not JUST down to calories in/calories out. Other factors come into play (food choices, hormones, metabolic rate). But it’s an undeniable truth of weight loss - you can’t lose weight without creating that calorie deficit.

Calories In vs Calories Out - Energy Balance

“Calories in” come from everything we eat and drink. Food, of course. But also coffees (even just a cappuccino!), alcohol, and fizzy drinks. And even healthy food has to be counted in the calories in/calories out equation and this is where most people go wrong on their 'healthy lifestyle". When you first start out, just cutting out the crap and stopping snacking will have you in a calorie deficit, but 6 months, a year down the line you may find that you are now overeating those avocados or nuts or other 'healthy' foods and your calorie intake is way more than you actually need!

So how do we work out how many calories our bodies are burning? And how many calories we should eat to lose weight without eating too little?

BMR and TDEE

BMR stands for basal metabolic rate. This is the calories your body needs just to exist, and is the caloric amount your body would use even if you lay in bed all day. You can calculate your BMR using an online calculator. Your BMR will alter slightly throughout life, because your body composition (fat/muscle), overall weight, and metabolic rate will change slightly.

TDEE is total daily energy expenditure. This is all the calories your body burns, including that basic BMR, with all your daily activity on top. This will change a lot depending on how much exercise you do (and what type), how active you are, and what kind of lifestyle you have.

You can calculate TDEE using an online calculator. 

Calories For Weight Loss

Forget what you’ve heard about women needing to eat 1,200 calories a day to lose weight. How can that be right, we are all completely different shapes, heights, exercise amounts etc etc. You need to be more precise, and work with your body. You need to track and alter things as you go along.

To start with, create that small calorie deficit. Take your TDEE number and reduce it by 500 calories, or 15% (whichever is smallest). Do not do too much at once. This is likely to leave you hungry, craving snacks, and hating your diet. Your weight loss approach needs to be sustainable and realistic. After all, you need to be able to stick at it.

Food quality does matter of course, mainly because “cleaner” foods like lean protein, vegetables, fruits and grains give you more bang for your buck. You can usually eat more of them, so you get more food volume in your diet. And they contain important vitamins and fibre.

Get to know your body’s caloric needs, create that sustainable calorie deficit, eat foods you enjoy which you will be able to stick with, and work a little more activity into your day. Weight loss will follow.

If you need any more help with working out your weight loss calories, or designing an enjoyable food plan, get in touch!