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Daniel Murphy // Dietitian // March 24
Looking to achieve a sustainable weight loss and hitting your goal weight? Struggling with lack of weight loss results? Understanding the fundamentals of calorie intake can be a game changer in achieving a healthy weight loss and reducing overall fat percentage. This section will guide you through the concept of calorie deficit, maintenance calories, surplus calories and metabolic rate. We’ll discuss why all these matter in reaching your goal weight.
Start by calculating your calorie deficit with the Free Calorie Calculator below.
This will work out your calories deficit, surplus or maintenance. It provides roughly a 500kcal deficit for weight loss, and a 500kcal surplus for weight gain. We use the Henry Oxford equation as part of our calculator and factor in an activity multiplier to calculate the daily calorie target. Along with this, the calorie deficit calculator will provide you with your protein intake as well as your Carb & Fat targets.
A calorie deficit is the cornerstone of weight loss. It occurs when you consume fewer calories than your body needs to maintain its current weight. The human body operates on a simple principle:
“If you burn more calories than you consume, you lose weight. Conversely, if you consume extra calories, you gain weight. This fundamental principle forms the basis of weight management and is a key factor in achieving your fitness goals.”
In saying this, once we calculated our calories, we need to action this through healthy meals. We need to be vigilant of the calorie content of food and our overall caloric intake.
Creating a calorie deficit using the calorie deficit calculator can give you a great starting point to your goal. This way you can confidently work towards a target with calorie tracking tools. The calculator takes your into consideration your weight, your height and you daily energy expenditure to give you your target calorie intake.
“ For weight loss, our recommendation is to aim for a deficit of around 300-500 calories per day. This deficit can increase from 500-1000 calories a day with a BMI of 30 and over.”
This can result in a weight loss. A healthy weight loss is defined as a loss of 1-3.5kg a month, or 4-8lbs a month. This is about 1-2 pounds per week. It’s essential not to go below you Basal Metabolic Rate (BMR) which is also provided in the calorie calculator. This is the calories you body needs for basic functions of survival.
The Calorie Calculator also can provide you with a maintenance caloric intake. A calorie maintenance is the level of calories needed to maintain your current weight. This occurs when the calories you consume equal the calories you burn through daily activities and exercise.
Finding your maintenance calories involves a few factors, including age, gender, body composition, and activity level. This baseline is essential to understand, as it provides a foundation for adjusting your diet toward specific goals, like weight loss or muscle gain.
This can be a great start to a muscle building phase. Muscle loss is less of a risk when we supply our bodies with enough energy. This means our protein target may not have to be as high as the calorie deficit. Aiming for 1.5-2g of protein with a calorie maintenance can support muscle building.
While a calorie deficit is necessary for weight loss, it’s equally crucial to determine how long you should maintain it. Prolonged calorie deficits may lead to muscle loss, nutrient deficiencies, poor food relationship, unsustainable diet cycles and other health issues. Therefore, it’s recommended to use calorie deficits as part of a structured plan with a certain timeframe in mind. It also can impact daily activities in exercise.
If the weight loss phase is longer term, it can benefit to allow breaks through a calorie maintenance after 12-16 weeks. These are best structured and planned around larger events where it can be harder to maintain a calorie deficit. These break periods aim to prevent prolonged low-calorie intake. This way we can protect food relationship as well as limit psychological and behavioural challenges.
Healthy weight loss is all about creating sustainable habits rather than quick fixes. The most effective approach is to aim for gradual weight loss.
Generally aiming for around 0.5 to 1 kg per week or 1-2 pounds per week. This can be achieved by making small adjustments in daily calorie intake and increasing physical activity. If living a sedentary lifestyle, introducing light activity or moderate exercise can help achieve this too. This pace allows the body to adapt, minimising muscle loss and supporting metabolic health, which is crucial for long-term success.
Healthy weight loss also involves focusing on nutrient-dense foods that provide essential vitamins and minerals. Nutritious food supports energy levels and well-being. Incorporating lean proteins, whole grains, plenty of vegetables, and healthy fats keeps you feeling satisfied while maintaining muscle mass. Alongside diet, exercise plays a key role in a healthy weight loss journey, helping to boost metabolism and preserve lean muscle. Importantly, healthy weight loss is about listening to the body, setting realistic goals, and avoiding extreme restrictions or fad diets that may lead to burnout or nutrient deficiencies. A balanced, enjoyable approach to diet and activity fosters lasting change, making weight loss both achievable and maintainable in the long run.
“A common approach is to follow a calorie deficit for 12-16 weeks, followed by a maintenance phase for 4-6 weeks.”
The calorie deficit calculator also provides maintenance calories. This phase is important for improving food relationship and energy. Once you’ve hit your goal weight, this is a period of time you can take a break from calorie tracking, meal plans which is needed. Listen to your body’s natural hunger and satiety cues. Intuitive Eating is a practice that is well worth practicing longer term as this helps breakdown the beliefs of dieting culture.
“While calorie intake is the most important our macronutrient intake plays a crucial role. Use the calorie deficit calculator to find your macros. Macros help control cravings, maximise recovery from workouts and providing us with higher energy levels. A balanced diet includes a ratio of carbohydrates, proteins and fats. Here are the Apex Nutrition recommendations if following a calorie deficit to support weight loss efforts. These will be all provided from the calorie calculator above so no need to work them out. Check out the protein recommendation below.
Our overall protein intake can help you feel satisfied and support a sustainable weight loss. This is important when in a deeper calorie deficit of 500+ calories. It’s also good to include for gym recovery, as recovery can be slower when eating less calories than your body needs. Protein-rich foods such as yogurts, meat, fish and eggs also have a lower impact on blood sugar levels, reducing the likelihood of sugar cravings.
Opt for complex carbohydrates like whole grains, fruits, and vegetables. These provide sustained energy and help avoid the rapid spikes and crashes in blood sugar associated with refined sugars. Don’t fear carbs. They are the best form of energy and have huge benefits in performance if you’re doing regular exercise. Portion control is important with carbs in order to achieve a healthy weight loss.
Healthy fats, such as those found in avocados, nuts, and olive oil, can promote satiety and reduce the desire for sugary snacks. Limiting process fats like takeaway can greatly benefit how you feel in a calorie deficit. They often can be higher in calories than the previous two macronutrients so make sure to portion size. Trans Fats and Saturated fats are definitely foods to limit in order to stay within your calorie limits. Fats are higher in calories than Protein and Carbs. Too many can leave you hungry and easily take you above your calorie goals.
Physical activity level is an important aspect of a calorie deficit. If we go too low with our caloric intake we could be at risk of very low energy. The best approach to weight loss and reducing body fat is to mix resistance training with cardio.
If your daily calorie target has been low for a few months, it can make intense exercise more difficult especially cardio. It’s best to do LISS training after your weighted workouts, and avoid HIIT training if in a deep calorie deficit. Common exercises include an incline treadmill for 15-40 mins post training weights.
Our calculator takes into consideration your activity level, and applies and activity factor to calculate your daily calorie goal as well as your goal protein intake.
Body Mass Index (BMI) is a valuable tool for categorising individuals into different health classes based on their weight in relation to their height. It allows us to estimate healthy weight ranges in a population. Understanding these classes can help you assess your current health status and set realistic goals. It’s important to not get caught up with BMI as it’s not very accurate for individuals who may have good muscle mass.
Underweight (BMI < 18.5): Individuals in this category may be at risk of health problems associated with low body weight and low bone density. If you find yourself in this class, caloric restriction is not the right approach. It’s essential to consult with a healthcare professional to assess food intake and develop a plan for healthy weight gain. Loss of muscle mass can be common in this weight category.
Normal (BMI 18.5 – 24.9): Falling within this range generally indicates a healthy weight for your height. However, remember that BMI does not consider factors like muscle mass or body composition, so make sure to ask our team of nutritionists and dietitian’s if it’s something to be concerned about.
Overweight (BMI 25 – 29.9): This class suggests that you may have excess body weight, which is associated with health issues like diabetes, heart disease, and high blood pressure. Not all who fall into this category may have health concerns, especially if you’ve lean body mass.
Obese (BMI ≥ 30): Having a BMI above 30 is linked to a higher risk of several serious health conditions, including type 2 diabetes, heart disease, and certain cancers. If you find yourself in this category, it can be beneficial to seek professional guidance for weight management and lifestyle changes.
Lowering your BMI through a calorie deficit is a well-established approach to managing your weight and improving your health. As discussed earlier, a calorie deficit occurs when you consume fewer calories than your body needs to maintain its current weight. When you consistently maintain a calorie deficit, your body is forced to use stored energy reserves, primarily in the form of body fat, to meet its energy needs. This results in weight loss, which, if done sustainably and safely, can lower your BMI over time.
Calorie Counters have become a popular tool in managing weight and nutritional goals, offering several pros and cons. On the positive side, tracking calories can increase awareness of daily intake, reveal patterns that might hinder progress, and provide a structure for setting realistic goals. This is particularly beneficial for those aiming to create a calorie deficit for weight loss or a surplus for muscle gain, as tracking gives a clear picture of energy balance. They ultimately help reduce the risk of excess calories throughout the day.
However, calorie tracking also has its downsides. It can sometimes lead to obsessive behavior around food, making eating feel more like a numbers game than a nourishing experience. For some, this approach may detract from the enjoyment of meals and promote an unhealthy relationship with food. There are various methods and tools available for calorie tracking, each catering to different needs. Apps like MyFitnessPal and Cronometer allow detailed tracking, including macronutrient and micronutrient breakdowns, while simpler options like a food journal can keep calorie tracking less invasive. Ultimately, the right approach depends on personal goals, lifestyle, and mindset, with balance being key to ensuring that tracking supports, rather than restricts, overall well-being.
At Apex Nutrition, we are dedicated to helping you make informed decisions about your calorie deficit and achieving your weight loss goals. Our comprehensive weight loss program is designed to provide you with personalized guidance and support on your journey to a healthier BMI. We offer tailored plans that consider your individual needs, activity levels, and dietary preferences. Through our program, you will gain access to expert advice on creating a safe and effective calorie deficit while ensuring that your nutritional needs are met. Our approach emphasizes sustainable lifestyle changes and long-term success, focusing not only on lowering your BMI but also on improving your overall health and well-being. With Apex Nutrition, you’ll receive the tools, knowledge, and ongoing support needed to achieve and maintain a healthier weight through a well-balanced calorie deficit.
I couldn’t be more thrilled with my incredible weight loss journey, and I owe a tremendous debt of gratitude to the best dietitian in Ireland. When I began this transformation, my BMI stood at a challenging 34, and I was eager to find a sustainable path towards a healthier weight. The guidance, support, and expertise of my dietitian Dan made all the difference. His personalised approach, tailored to my unique needs and preferences, provided me with an effective plan that included a calorie deficit and a balanced diet. Through their unwavering support and insightful nutritional guidance, I not only achieved a significant weight loss but also learned invaluable habits for maintaining a healthier lifestyle. I can’t thank Dan enough and the entire team enough for their exceptional care, making my weight loss journey not just successful but also life-changing”
If you’re ready to take control, live a healthier lifestyle and embark on a successful weight management journey, our expert team of expert dieticians at Apex Nutrition are here to guide you every step of the way. Our personalised weight management plans, designed by the best dietitian in Ireland, offer you a path to healthier living, improved well-being, and a balanced BMI. Don’t wait to transform your life – click below and get a free consultation to start your journey towards a healthier, happier you. Together, we can achieve your weight management goals and provide you with the support you need for long-term success. Your healthier future begins now.
Calories are units of energy found in food and beverages that the body uses for fuel. They are essential for maintaining bodily functions, supporting physical activity, and managing weight.
The number of calories needed per day varies depending on factors such as age, gender, weight, height, activity level, and metabolic rate. Generally, adult females need between 1,600 to 2,400 calories per day and adult males need 2,000 to 3,000 calories per day for men, but individual needs may differ. Use the calorie calculator above to work out your calories.
A calorie deficit occurs when you consume fewer calories than your body needs for energy expenditure. This deficit forces the body to burn stored fat for fuel, leading to weight loss over time.
While all calories provide energy, the types of foods that calories come from can affect weight loss and overall health differently. Nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains provide essential vitamins, minerals, and fiber, while empty-calorie foods like sugary snacks and processed foods offer little nutritional value and may contribute to weight gain.
You can track your calorie intake using various methods, including keeping a food diary, using smartphone apps or online tools, or reading nutrition labels. Apps like My Fitness Pal, Cronometer, Nutricheck, and Libro are all ways to track calories.
While counting calories can be a helpful tool for weight loss, it’s not necessary for everyone. Some people may prefer to focus on portion control, mindful eating, or following specific dietary patterns (such as the Mediterranean diet or the DASH diet) rather than counting calories.
Yes, consuming too few calories can slow down metabolism, decrease energy levels, and lead to nutrient deficiencies, which can ultimately hinder weight loss and affect overall health. It’s important to strike a balance and ensure that calorie intake is adequate to support basic bodily functions and physical activity.
To create a calorie deficit without feeling deprived or hungry, focus on eating a balanced diet that includes plenty of fibre-rich foods, protein, and healthy fats. Also, prioritise nutrient-dense foods that provide satiety and avoid empty-calorie foods that offer little nutritional value. Additionally, listen to your body’s hunger and fullness cues and aim for gradual, sustainable changes rather than extreme calorie restriction. Check out the Apex Weight Loss Program for personalised 1:1 Support.
