Let’s be honest, the world of weight loss can feel like a minefield. Keto? Intermittent Fasting? No carbs? Only carbs? There’s a lot of noise out there - but at the heart of it all, there’s one principle that always holds true: calorie deficit.
Yep, no matter what that “expert” on TikTok says, if you're not in a calorie deficit, you're not losing fat. But what exactly is a calorie deficit, and how do you make it work for you (without surviving on lettuce and sadness)? Let's break it down.
What is a Calorie Deficit?
A calorie deficit happens when you burn more calories than you consume. Your body needs a certain number of calories every day to keep everything ticking—from your brain and heart to your muscles and even your mood (Hence the term ‘Hangry’).
When you give it slightly less than it needs, it starts dipping into stored energy (hello, body fat!) to make up the difference. Over time, this leads to fat loss.
Simple in theory. A bit trickier in practice.
Step 1: Work Out Your BMR
BMR stands for Basal Metabolic Rate–aka, the number of calories your body burns just by being alive. Breathing, blinking and doom-scrolling all count.
Here’s a quick and simple formula to estimate yours:
For women:
BMR = 655 + (9.6 × weight in kg) + (1.8 × height in cm) − (4.7 × age in years)
For men:
BMR = 66 + (13.7 × weight in kg) + (5 × height in cm) − (6.8 × age in years)
Example:
A 30-year-old woman who’s 165cm tall and weighs 70kg:
BMR = 655 + (9.6×70) + (1.8×165) − (4.7×30) = ~1,450 calories/day
This is your baseline - what your body burns at rest. Which technically means if you were the lady in the above example, you could laze around in bed all day, consume 1450 calories and you wouldn’t put on any weight. We totally wouldn’t advise that, but you do you, honey.
To maintain your weight, you'd need to add on calories burned through daily activity, work, exercise, etc.
This is where the smart tech watches come in handy!
Step 2: Create a Calorie Deficit
Once you’ve got your BMR, multiply it by your activity level:
Sedentary (little/no exercise): BMR × 1.2
Lightly active (light exercise 1–3 days/week): BMR × 1.375
Moderately active (exercise 3–5 days/week): BMR × 1.55
Very active (hard exercise most days): BMR × 1.725
Then subtract 300–500 calories to start your weight loss journey safely and sustainably.
How to Stick With It (Without Losing Your Sanity)
Move More – Gym time, steps, dancing in the living room (sober, because well, calories) or chasing feral toddlers around the house - it all counts!
Eat Smarter – Think protein, fibre, and portion control. Yes, you can still have chocolate. Psst, Dark Chocolate is healthier and less calorific. You’re welcome.
Be Consistent, Not Perfect – Progress > perfection. Every small win counts.
One Final Thing…
Calories matter. But so do you. Your energy, your mood, your ability to live life without obsessing over every forkful. Sustainable fat loss comes down to small, consistent changes. So go easy on yourself. Want support, structure, and a little sweat along the way? We’ve got you. You may want to take a look at our Village Advance Weight Loss Program. 12 weeks of expert advice, top tips and all the fitspo you need to get shredded for summer!
