Calories play a key role in losing weight. For this reason, many people focus on creating a calorie deficit or consuming fewer calories than the body uses each day. (1) Even though the idea sounds simple, healthy weight loss still requires some planning. The goal is not just to cut calories, but to do so in a way that helps you meet your nutritional needs so your body gets the vitamins and minerals it needs to feel and function optimally. (1)
Melissa Jaeger, RD, LD, Director of Nutrition at MyFitnessPal, explains it this way: “Calories In (what you eat) and Calories Out (what your body burns) or.” GIRLis a popular diet plan that focuses on creating a calorie deficit. While consuming fewer calories than you burn can lead to weight loss, that’s not the whole story when it comes to making safe, sustainable progress.”
Rest assured, you don’t have to figure everything out on your own. Tools like the MyFitnessPal Meal Planner can make maintaining a calorie deficit easier and more realistic. Meal planning helps you stay full, get essential nutrients, and stick to your calorie goals, so you’re less likely to feel deprived or mindlessly snack at night. Read on to learn Why calorie deficits work and how to create a safe, healthy calorie deficit eating plan that fits your life.
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Why severe calorie deficits aren’t always good for weight loss
Understanding calorie deficits and weight loss
Your body needs energy, or calories, to provide the basics that keep you alive and healthy, such as breathing, blood circulation, and regulating body temperature. (2) The number of calories your body needs at rest (often called your basal metabolic rate) varies depending on factors such as height, gender, and activity level. (2) For these core functions it is important to consume enough calories. However, if you consistently consume more energy than your body uses, those extra calories can be stored as fat. (2)This is where a calorie deficit eating plan can help support weight loss.
Research consistently shows that reducing calorie intake is an effective strategy for long-term weight loss. (3) However, restricting calories too aggressively is not the solution. Sustainable progress means finding balance and taking a steady approach. As MyFitnessPal nutritionist Stephanie Saletta MS, RD explains, “Following a calorie deficit eating plan doesn’t mean eating as little as possible to lose weight faster. The more you restrict calories, the more difficult the process becomes and the more likely you are to give up.” (10)
MyFitnessPal data backs this up. Users who set very low calorie goals, such as: E.g. 1,200 calories per day are more likely to abandon their weight loss programs than those who choose more realistic goals. A slower, more flexible approach makes it easier to develop habits that you can stick with long-term. Instead of just focusing on the numbers, prioritize small, sustainable behavioral changes that support your goals over time.
How to create a healthy calorie deficit eating plan
Not all calorie deficit eating plans are created equal. Because diet is a personal matter, your plan should not only reflect your age and gender, but also take into account your activity level, medical history and lifestyle. (3) To support both weight loss and overall health, it’s important to eat a wide variety of nutrient-dense foods such as protein, fiber, and essential vitamins and minerals. And yes – it’s also important to make room for foods that bring you joy. This balance is key to sticking to your plan long-term.
A simple and effective way to create a healthy, calorie-deficit eating plan is to use a balanced plate approach based on the USDA’s MyPlate guidelines. (4) This evidence-based framework is consistent with the Dietary Guidelines for Americans and helps take the guesswork out of meal preparation. (4) If you use this approach, make sure that most meals (4):
- Fruit and/or vegetables
- Lean protein (vegetable or animal)
- Whole grain products
- Alternatives to dairy products or fortified soy
- A small amount of healthy fats
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What to eat for breakfast if you’re trying to achieve a calorie deficit
Sample meal plan
1,200 calorie deficit meal plan
Breakfast: Frozen Bagel Breakfast Sandwiches
Nutritional value per serving: Calories: 341; Total fat: 18g; Saturated fat: 8g; Monounsaturated fat: 5 g; Polyunsaturated fat: 2 g; Cholesterol: 235 mg; Sodium: 629 mg; Carbohydrates: 31g; Fiber: 7g; Sugar: 7g; Protein: 20g
Lunch: Quick Black Bean Chili with Lime Couscous
Nutritional value per serving: Calories: 434; Total fat: 2g; Saturated fat: 0g; Monounsaturated fat: 0 g; Cholesterol: 0mg; Sodium: 793 mg; Carbohydrates: 84g; Fiber: 19g; Sugar: 12g; Protein: 20g
Dinner: Chicken pot pie in a pan
Nutritional value per serving: Calories: 345; Total fat: 9g; Saturated fat: 2g; Monounsaturated fat: 1.5 g; Cholesterol: 104 mg; Sodium: 580 mg; Carbohydrates: 28g; Fiber: 4g; Sugar: 5g; Protein: 38g
Snack: ½ ounce dark chocolate
Nutritional value per serving: Calories: 80; Total fat: 5.5g; Saturated fat: 3g; Monounsaturated fat: 4 g; Cholesterol: 1 mg; Sodium: 1 mg; Carbohydrates: 7g; Fiber: 1g; Sugar: 5g; Protein: 0.5g
Daily total: Calories: 1,200; Total fat: 34.5g; Saturated fat: 13g; Monounsaturated fat: 10.5 g; Cholesterol: 340 mg; Sodium: 2003 mg; Carbohydrates: 150g; Fiber: 31g; Sugar: 29g; Protein: 78.5g
1,500 calorie deficit meal plan
*Follow the meals above for the 1,200 calorie deficit meal plan and then add this snack.
Afternoon snack: Banana smoothie
Nutritional values
Daily total: Calories: 1,515; Total fat: 41.5g; Saturated fat: 14g; Monounsaturated fat: 11.5 g; Cholesterol: 340 mg; Sodium: 2102 mg; Carbohydrates: 203g; Fiber: 38g; Sugar: 57g; Protein: 91.5g
Tips for staying on track when in a calorie deficit
Prioritize protein and fiber
Two all-star nutrients that continue to promote satiety and keep you full longer are protein and fiber. (5,6) And MyFitnessPal users also know how important this dynamic duo is. It will end in 2025 alone 30 billion grams of protein were recorded along with 4 billion grams of fiber!
Building your meals and snacks with high-protein and high-fiber foods is crucial to keeping hunger at bay on a calorie deficit eating plan. Visit our Protein deep dive To learn more about your individual protein needs, aim to consume 3 to 5 grams of fiber in your snacks and 5 to 10 grams in your meals to reach the recommended daily fiber amounts, which range from 25 to 38 grams per day. (7)
Track meals with MyFitnessPal
With personalized calorie goals, meal planning tools, and recipe tracking, MyFitnessPal ensures you can seamlessly implement your calorie deficit meal plan. And with easy recipe ideas and a team of nutritionists working behind the scenes, that is new meal planner makes it easier than ever to make healthy eating a regular part of your routine. You no longer have to wonder what’s for dinner here!
Focus on consistency rather than perfection
There’s a reason MyPlate guidelines emphasize small changes over time Bite by bite If you want.(4) That’s because research shows that flexibility is important if long-term weight loss is successful.(8) I have also seen this first hand in practice. For example, if you never learn to enjoy a piece of cake or a glass of wine in moderation, it will be harder to enjoy life in the present, celebrate milestones, and maintain your weight while doing so. Individuals who learn to eat a healthy, balanced diet by taking food off a pedestal and instead learning to enjoy all foods in moderation are the most successful at maintaining weight loss and weight maintenance. (9)
Conclusion
Creating a calorie deficit may be easy in theory, but you’ll get lasting results if you support your body. Meal planning helps you balance calories and nutrients so weight loss feels manageable and not tiring. Saletta shares, “It’s more sustainable to go slower because you end up making changes that you can sustain long-term. Instead of just focusing on numbers, focus on smaller behavioral changes you can make.”
Use that MyFitnessPal app to get started today! Customize your plan, track it safely and follow meal plans that fit your lifestyle and goals.
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