Calculate Your Calorie Deficit Quickly

What is a calorie deficit and how do you go about calculating one? Let me explain how technology gives us information but it may also not be worth trusting.

When it comes to losing weight, there are dozens of different diets and exercise plans out there, all claiming to be the solution. No diet is required to lose body fat, and any diet that works has the same principal, a calorie deficit has been created.

Restrict something to create a deficit, and now you are on a diet which claims to be the reason.

But what actually is a calorie deficit and how do you calculate one?

How To Calculate A Calorie Deficit For Weight Loss |

[jayfinn]

I went to lose weight around 30 % body fat the beginning of February one year and all i did was measure my gut every two weeks. i never weighed myself and even when i got out of the shower everyday i never looked at my upper body in the mirror because if i saw it everyday i probably would have quit. I had a lot of people telling me i was starting to look good and my face looked thinner and that made me get psyched. It was the third week of April It was starting to get nice out so I stood in front of the mirror astounded at the fat i had lost. I know it's a weird story but that's what it took for me, it was like instant gratification.

[stevengerig]

This was helpful today. Been demoralized lately. Stuck at 174 for a while. That said, after watching this today I realize that, yes, I'm getting stronger. A LOT stronger. Yes, I look different in the mirror. Yes, clothes are loosening. Yes, people are commenting that I'm "beefing up". Been training hard and apparently it's working. Think I'll avoid the scale for a while, will likely improve my attitude. Thanks for the pep talk and wisdom.

[delihikmet]

First of all, thank you Paul for shooting these videos which helped me. I am 29 years old with 190 cm height to 105 kg weight, according to your site I calculated my maintenance to 2300 calories. I substracted 500 cal and began to eat 1800-1900 cal everyday. And I do 10-12k steps everyday and full body workout 3 times per week. From my calculations, I found out that I am losing weight, 200 grams a day. Now I am down to 102, 7 kg. And my goal of reaching 90 kg is looking real day by day.

I know I am just at the start of my race but knowing your hard work paying off is a good indicator for motivation. So if anybody is at the same situation with me, just stick to Paul's videos, listen to his advices and count your calories every meal.

EDIT: Its been 2 months since this comment and I am down to 97 kg. Though, I had a minor injury during workout and had to rest for 3 weeks, I am satisfied with my results with losing 5 more kgs. I hope this progress will motivate others.

[Alfisti]

Just make at least 10k minimum steps a day . Stop taking sugar, Lower your carbs and move more. I lost 7kilos in 29 days just by using my treadmill doing 10k miles minimum steps a day 😊

[wendywertz]

I get minimum 14, 000-18, 000 per day, I do yoga, lift weights and it’s still slow losing weight . Menopause isn’t a joke that’s for sure !

[gothops]

Paul, is it a myth that the body stops burning fat when insulin levels are elevated?

[ColinDeWaay]

I think that was the biggest thing I took from my mini cut using those USF methods. No changes in activity but an big calorie deficit. Not only didn't like it, but definitely didn't lose "what you would think" either. There's just something about that low intensity activity!

[backpackingireland]

Definitely I think less is more ! I started on fat loss last week of January. Thus far I’ve lost over 7lb . 182lb to 174.4lb by walking 40mins 4 days a week. Counting calories and sticking to my macros . I’ve not set a time frame. I want this to last indefinitely. Habit breeds results. I’m eating more or less what I’ve always eaten. Just portion control. Cut out alcohol, only have the occasional Guinness 😂👌🇮🇪 You’re videos have definitely been so helpful Paul, many thanks ☘️🇮🇪

[BeachCAL]

THANK YOU! It is so very frustrating to watch the scale bounce up a pound, down a pound constantly. But I am seeing my body shape change. OK will trade in my scale for a set of calipers and a tape measurer. Will up the intensity of my cardio as well and put my tracker back on to get steps up! Calories are low, but good for me! thanks!

[dividedwefall]

You may be right! Can you talk about skinny fat...I'm very low in weight but don't feel fit.

[fitnytech]

The best revenge is showing them what you are capable of.

[BlinkersGameDev]

I go 20000 steps every day, and I burn 1900 by just living. according to my calculator, I should have a maintenance of around 3350 calories. Is that realistic? 16 year old, 74 kg, 188 centimeters

[fukkenPavlo]

Having clothes for 15years is sustainable and responsible, there's nothing bad about it

[robertosalgado]

Amen to that ! MOVEMENT is the magic bullet. 💯% great video again

[LFlowers-op]

That question is me apart from the Apple watch data as I dont have one lol. My steps are usually between 8-13K. RT x 3 with one Dance session a week. I cannot get below 170lbs and its maddening! I am fluctuating over the same 2lb with various things such as sodium intake/DOMS/digestion. Up and down over and over. To me my pics look the same. My measurements are stable. I was down to 1500-1600 calories and am trying a reverse. Im eating 1900-2000 now. Ive even bought a weighted vest...and have forgotten to use it. Thanks for the reminder. However, that all said....I feel strong in the gym, my mentals are fab and clothing fits wonderfully. I have had to buy smaller leggings as my current ones need pulling up all the time lol. Love your videos.

[mariepowell]

Music to my ears! Thank you! This is Uber helpful.

[ChrisW]

Hi Paul, how much stock should I put into the fact that I have regular bowel movements or not when it comes to fat loss?

[NetworkGeek]

Sounds like a broken metabolism to me.

[jeffreylbfd]

Great info Paul!! My scale weight has stayed the same BUT my waistline has gotten smaller!

[bobgolden]

Thanks, Paul. I'm so frustrated with my current Samsung Health app. I walked 5miles yesterday in 105 minutes, using GPS, and weigh 205 pounds. Samsung estimated 326 calories. A week ago it said 575. Same walk. My waist is shrinking slowly but I cannot figure out how to ACTUALLY determine my calorie burn, deficit/surplus, etc. So I'm just going to keep measuring my waist. Thanks for a great channel, Paul. I'm lifting weights three days a week, counting food calories meticulously. I keep increasing walk intensity as I'm getting stronger legs every day.