To lose body fat you need to consistently eat fewer calories than you burn. That’s a calorie deficit – and it doesn’t have to be extreme.
Step 1: Estimate maintenance
A quick starting point is body weight in kg × 30–33 kcal. Use this as an estimate, not a rule, then adjust using real results over 2–3 weeks.
Step 2: Create a modest deficit
Subtract around 300–500 kcal from maintenance. Bigger cuts make hunger, fatigue and muscle loss more likely.
Step 3: Build meals around protein and fibre
- Protein at every meal
- Vegetables, fruit, pulses and whole grains for fullness
- Limit liquid calories like sugary drinks and juices
Step 4: Track and adjust
Weigh yourself a few mornings a week and look at the average. If nothing changes for two to three weeks, trim 100–150 kcal or add more daily steps.
Not suitable for anyone with a history of disordered eating, pregnancy or medical conditions – speak to a doctor or dietitian first.