What Calorie Deficit To Lose Weight Should You Do?

What calorie deficit to lose weight should you follow? It’s a good question, and I find that a 400 calorie deficit is the sweet spot because it allows you to continue enjoying your favorite foods, while at the same time help you lose about 4 – 5 pounds of fat per month.

Now, if you have more than 20 pounds to lose, the deficit I teach will cause you to lose more weight a bit more quickly because the deficit is more aggressive. However, the concept is the same.

What I’d like to stress is that the beauty of following a calorie deficit means you do not have to worry about dieting and following any kind of restrictive eating plan. I’ve come to learn that following a simple calorie deficit makes life so much simpler and more enjoyable than restricting the very foods that you love to eat.

Also, when you follow a calorie deficit, you are in complete control of your weight. It’s like being in the driver’s seat of a car. You determine where you want to go. If you want to lose weight, eat at a calorie deficit. If you get to a point where you’re happy with your weight, then eat at maintenance. If you need to gain weight, then eat at a calorie surplus.

This is very different from dieting. When we follow traditional diets, we are not in control, because there are so many rules we have to follow and things become far too overwhelming. This causes many people to give up and cut their diets short. It’s also the reason so many people lose weight but then gain it back down the road.

So, I strongly suggest following a simple calorie deficit for these reasons. If you take the time to learn how it works, you’ll be amazed at how your life will change. I understand that it can feel like a burden to have to learn to actually do calculations that you previously didn’t do, but it’s worth the time and effort, and eventually, it’s just second nature.

It takes me about 10 minutes extra a day to do my own calorie calculations. And it’s absolutely worth it because this is exactly how I lost 15 pounds and dropped 3% body fat in only 3 months.

So, below I’ll explain the details of what calorie deficit to lose weight is best, in my opinion, and how you can learn to do the same.

How To Calculate A 400 Calorie Deficit

A 400 calorie deficit will set you up to lose about 4 – 5 pounds per month. This isn’t guesswork either. This is simply science and it works. Combine this deficit with walking daily, and you’ll see amazing progress in a very short time.

There’s a simple calculation you must follow in order to calculate your calorie deficit, and I’ve written about it a few times.


In that link, there are also instructions on calculating your daily protein intake. This is equally important, because you want to ensure that the weight you lose is in the form of fat and not bone density or muscle mass.

Getting enough protein daily is how we maintain a lean and toned physique. It’s not just enough to hit our daily calories. So once you’ve done the calorie calculation, make sure you keep separate note on how many grams of protein you should be eating daily.

Why A Food Scale Is Important

I’ve seen multiple people in weight loss Facebook groups recently suddenly become amazed because they discovered the power of a food scale. I remember when this happened to me as well, and it was one of the most amazing revelations of my fitness life.

These same people were trying to convince everyone else how important it suddenly was to use a food scale to effectively lose weight. They finally came to realize that diets weren’t helping them, and the answer to their fat loss problems was now in this little electronic device that can be easily found on Amazon for less than $10.

Why the heck is a food scale so important for weight loss? Why is it more beneficial than dieting?

Well, it’s because when you are serious about losing weight, you need to know exactly how many calories you must be consuming every day for effective fat loss. A traditional diet makes this complicated, and oftentimes, I see the actual calorie count neglected.

The reason it’s neglected is cause many people hate the very idea of counting calories. At the same time, your calorie intake is directly connected to your fat loss success.

I used to eyeball a chicken breast, or a baked potato. I’d say to myself, “oh that chicken breast is probably around 150 calories. That potato is around 100 calories”.

Boy, was I wrong! It turned out that chicken breast was closer to 250 calories, and the potato was actually 300. Having a food scale will cut out the guesswork which is causing weight gain. If we’re serious about weight loss, then getting the numbers right is essential, and a food scale is the best way to do this.


However, while the food scale makes it easy to know HOW many calories you’re taking in, how do we make this simple so that you can track it all in one place, so you don’t have to be thinking about all this throughout the day?

That’s where MyNetDiary comes in. This phone app has been a game-changer in my life. It will eliminate all the headache of counting calories, because you can track all your foods into this app. That way, as the day goes on, you know what else you have left to eat and how much you’ve already eaten. You understand your goals and how to achieve them, very easily in one simple place.

We’ll discuss this app below.

Install The MyNetDiary App To Make Calorie Counting Simple

I strongly suggest downloading MyNetDiary onto your phone right now. You can do it here. It’s free, and I haven’t had a need to pay for the upgrade. You’ll get access to everything you need to lose weight in the free version of the app.

The reason this app is so important is that it cuts out any need for writing your foods down onto a piece of paper or in a word document. This app tracks every item of food you eat.

Let’s say you eat 3.4 ounces of chicken breast. You know this because the food scale told you how much it weighs. You simply enter this into MyNetDiary for one of your meals, and you’re good to go.

The app also tracks your daily steps, which you’ll learn about below, but most importantly, you set your daily calorie budget, and track all the foods you eat throughout the day in one simple app. It’s made my life so much easier and I have no idea what I’d do without it.

I use it in conjunction with my food scale every day.


Walk Daily

When I stopped doing traditional cardio workouts 6 days a week and started walking 10,000 steps a day, I dropped more fat from my body more quickly than I ever had before.

It was a bit baffling that simply walking can be so much more powerful for weight loss than Beachbody’s Insanity. But it’s true. One of the reasons for this is that it’s a low impact activity that doesn’t cause us to become ravenously hungry like intense cardio does.

Plus, it’s a very enjoyable activity that we do every day anyway. Each time you walk 10,000 steps, you burn about 400 – 500 calories. Every single step counts. Whether you’re walking to the mailbox, to your car, or through a grocery store, each step matters.


When you combine walking daily with the calorie deficit tips listed in this article, you will truly speed up the fat loss process and turn yourself into a fat-burning machine. I’ve seen this happen with countless people. If you’re willing to walk 10,000 steps a day and follow the calorie deficit, you’ll see some crazy magic happen.

Calorie Deficit In Summary

The links above will send you to various articles that will help you calculate a 400 calorie deficit for yourself. This will help you lose approximately 4 – 5 pounds per month.

The food scale and MyNetDiary will make the process of calorie counting seamless. If you get into the habit of using a food scale and the app daily, you’ll notice success at a far faster rate.

There’s no need to diet when you’re in a calorie deficit. You can still lose weight and eat a piece of cake or pizza. As long as you stay within your calorie budget, you’re set up for success towards your fat loss goals.

I hope this article was helpful in your journey to learn more about calorie deficits. If you have any questions or comments regarding any of the information here, please leave them below and I’ll make sure to get back to you as soon as possible. Thank you so much for reading!

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