Beginner’s Guide to Calorie Deficit

If there is one word that can summarise the reason why guys do not succeed in getting the body and physique that they desire, it would be Nutrition.

When it comes to exercising, we are more than happy to spend hours researching, talking about and looking up on the Internet about the best workouts to do at home and at the gym.

But as soon as we start talking about nutrition, things take a dive and the confusion sets in. Basically, we forget what’s good for our body.

So let’s create a starting point for you to begin eating healthier in a much more sustainable and easier way.

The Word Nutrition…

First of all let’s start by using the word ‘food’ rather than ‘nutrition.’ Using the word nutrition, seems too scientific and instantly complicates the simple notion of…what we put in our bodies. It’s like we forget everything we learned at school about healthy eating and healthy foods. It’s all common sense guys. You already know this!

As a trainer, a healthy lifestyle provider, I get the same questions and comments over and over when it comes to nutrition…I mean FOOD!

“But I don’t know what to eat.”

“I don’t know when to eat.”

“I get bored eating the same things over and over.”

“I don’t like vegetables.” That’s my favourite!!! What? Are you a 5-year-old boy? Eat your veg and get over it!

This is the simplest way of thinking. What I put in my body needs to be good for my body. The end. When? Be reasonable. Should you be snacking at 3 am? Probably not. Think about when your children eat? Breakfast, lunch and dinner. Those are probably good times to eat too.

Snacking is simple. Snack if you’re about to pass out. If you’re not hungry enough to eat an apple, you probably don’t need it.


Your lifestyle plays a massive part in your nutrition. Things like allergies, Religion, jobs, to name a few, affect what you eat, how often you eat and sometimes when you eat. These are all very important when it comes to food. Some religions fast and therefore planning your calorie intake can be more difficult. Some have allergies to vegetables, real allergies, not “I’m allergic to Brussel Sprouts because they smell,” so this needs to be considered. Jobs play a massive factor in what we put in our bodies. Sitting at a desk, snacking on M&Ms or a handful full of nuts while staring at the computer screen can be a killer for your progress. Driving around for work can mean lots of takeout meals. So be sure to plan for your lifestyle needs. That is the only way to success.

The Heavenly Meal Plan

A common mistake most men make, is they think they require a generic meal plan. However, following a meal plan that somebody else has created for the masses doesn’t always help you in your situation and your lifestyle. Why? Simple. Everybody likes different foods and everybody has different tastes. But more importantly, we are all different sizes, shapes and have very different lifestyles. Providing the same meal plan for someone who works out 5 times a week and then to a person who doesn’t even know what a gym is, is pointless.

Meal plans need to be accustomed to specific requirements. Taking into consideration, size, weight, activity levels, allergies, vegans, religions etc. The list goes on. So create a meal plan fit for you and your family. If you need help because you are just not sure, and that is totally ok, reach out to a professional who will sit with you and take YOU into consideration.

How Much? How Little? Calorie Deficits

Before you start anything you need to know how many calories you should be consuming. So you need to find out how many calories you require. What does that mean? This is how many calories you burn a day by literally being alive, including the activity you do. Once we know this figure we can determine and start to track how many calories you are actually consuming.

Why Is this Important?

We tend to put the blinkers on and pretend that we eat healthy and within the right amounts, when actually we are overeating consistently which leads to out weight gain.

When you know how many calories you should be consuming, you need to be in a calorie deficit. This is reducing your daily calories by a percentage amount of between 10% and 30%, depending on how quickly you want your results and how well you are likely to stick to your deficit.

This calorie deficit, over a consistent period of time, coupled with exercise, will show a dramatic fat loss reduction… WIN!

Still a bit unsure? Let’s have a look at an example:

Meet Dave! Dave‘s calorie requirements are 2500 calories. This is the amount of calories according to his height, his weight, his body fat percentage and his lean muscle mass. This is all completely customised to Dave.

Just like you, Dave wants to lose weight. He is carrying a few extra pounds and so rather than consuming his 2500 cals, he is going to reduce it by 20%. That means Dave now reduces his daily calories by 500 cals and now the new total is 2000 cals per day.

How does Dave ensure he meets his calories for the day? There are many apps out there that can help Dave stay on track and keep a record of his intake. A very popular one is My Fitness Pal. On a side note, please be aware that some of the information on these apps may not always be 100% accurate.


This is not an exact science, we are not going to be measuring out all carbs, proteins, fat etc. So we will never truly know the exact calorific information of every single piece of food. This is just a ballpark figure that we are playing with so don’t beat yourselves up for 5g here or 5g there. But what we do want to do is consistently stay below our daily caloric requirements as much as possible.

A common mistake all men make, is eating within a calorie deficit Monday through Friday and then letting it slip on the weekend. “A beer here and there won’t kill me.” No, but it can make you fat! So stick to it 7 days a week.

I Have a Big Event This Week, Should I Cancel?

Definitely not! We need to live our lives. Just live it smarter. If you know you have a big social event coming up, where there will be tons of food and drink, prepare yourself during the week for it. First of all, don’t be the guy with his shirt off. dancing on the table. falling over drunk, unless you do that sober and in that case, go for it!

So what can you do? Prepare your days before the event by allowing yourself more calories for that day. Which would mean you are borrowing calories from the other days. Consume lesser calories leading up to the big event.

You can also make good choices! Instead of 5 pints and your spouse’s dessert (cause they are also watching their figure) have a couple of drinks and pass on the second dessert. Added bonus if there is dancing…go wild!

OK so that, was the beginner’s guide to your calorie deficit. Now your actions from today’s blog is to go find out how many calories you should be consuming per day and then tap on or off your percentage that you want to reduce it by, giving you a calorie deficit you need.

Doing this overtime is what is going to get you results. It’s not the sexy part of nutrition but it is the most important part. This is the foundation from which we add-on other principles that will help accelerate your fat loss journey.

If you need some help figuring all this out, I am here to help. Get started by CLICKING HERE to download your free Guide. This can give you the push you need to begin that long-awaited fitness journey.

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Simon Macey

Simon Macey

Expert Fat Loss Coach. Father of 2 beautiful children who's sole goal in life is to be the best partner and dad.