Do you need to be in a calorie deficit to lose weight? | Fat Loss Nutrition 101

Fat loss / weight loss is unequivocally the most sought after goal in the health and nutrition space. From athletes to weekend warriors to the working professional - many people pursue fat loss like it is the pursuit of happiness.

This means that knowing how to actually achieve weight loss properly and effectively becomes the biggest priority among these dieters. Over the years, there has been much information spread pertaining to fat loss nutrition - unfortunately many of which are utterly incorrect.

One common theme, however, is the notion that in order to achieve fat loss in any shape or form…you need to be in a calorie deficit. This is made all the more confusing with some people swearing that they are not losing weight in a calorie deficit. 

In today’s blog, I will reveal the answer to the question: Do I need a calorie deficit to lose weight? As a Sports Dietitian, I want you to know the truth so let’s explore this and determine the fundamental fat loss protocol. 

Within the health and nutrition space, fat loss is a super common and super popular goal. With so many people trying to achieve fat loss, this creates the breeding grounds for a lot of misinformation, misconceptions, wrong advice, and down straight unhealthy practices.

That is why it's important to address certain recommendations that are super common in this space and one of those is you have to be in a calorie deficit in order to lose body fat.

How much truth is there to this? Is “calories in, calories out” truly the king (of the North!) when it comes to strategic physique change?

Let’s deep dive into this!
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Calorie Zones ExplaineD

In order to explain calories and the link to fat loss and body composition change, I want you to think of this visually via this diagram I created and the concept called Calorie Zones.

Firstly we have a horizontal line in the middle - let's call that the maintenance line or maintenance threshold line. Then you've got an area above that line and you've got an area below that line. 

The area above the maintenance line is what I call the ‘Calorie Surplus Zone’. The area below that line is what I call the ‘Calorie Deficit Zone’. Our intake of calories will vary from day to day and essentially can be visually represented as a zigzag line for the purposes of this explanation (#KeepItSimpleSilly). 
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In order to be in what is called a calorie deficit, you need to essentially average your daily calorie intake within the deficit zone below the line of maintenance. Alternatively, the opposite is true for a calorie surplus - for building weight and/or muscle mass. 
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Calorie Deficit Explained
​(In a nutshell)

Being in a calorie deficit means you are eating less calories than your body needs to maintain it’s current weight. Therefore, a calorie deficit is a negative intake of calories whereby your energy/calorie expenditure is greater than the calorie input/food intake.

Not surprisingly, this in theory would lead one to achieve fat loss because you would be “burning” more than you are taking in via food and drink. 
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So do you need a calorie deficit to achieve fat loss?

Is this true?

100% yes!

​In order to lose body fat successfully you need to be consistently over time within a calorie deficit. You cannot lose body fat in a surplus nor at maintenance. This is the law of thermodynamics at work in your body. Every fat loss plan needs to keep this core truth in place in order to be successful.

Any strategy that helps you lose weight, does so via directly or indirectly helping you achieve a calorie deficit. In fact, if you are not losing weight then you are not by definition in a calorie deficit - no matter what some online calorie calculator says or what you think you are eating.

Calories in, calories out is the fundamental science of physique change at the core level. 

Is fat loss more complex and multifactorial than simply “eat less, move more”? Of most definitely. However, the need to be in a calorie deficit is an undeniable truth for long term successful weight loss. 

I have even seen people try and dispute and debunk calorie balance and the importance of calorie deficits for fat loss by saying: “I was in a calorie deficit but not losing weight”. 

Look…if you are not losing weight in a calorie deficit then i’m sorry to call you out as wrong but that means you weren’t in a calorie deficit. The need to be in a deficit to lose weight and actually being in a deficit are not mutually exclusive. 

Also, keep in mind that calorie counting and calorie balance are also not the same. One is a tool one can use (if they want!) to manage and control calories in an effort to perhaps be in a deficit. The latter is a fundamental truth of nutrition and body composition.

Food for thought (#TrustMeImADietitian). 
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If you want to learn a bit more about calorie deficits and the 4 key signs to look out for to determine if you are in a calorie deficit, CLICK HERE to read my other blog post.

Recap

There are no two ways about it…

You do in fact need to be in a calorie deficit if you expect to lose weight. The way you achieve a calorie deficit and the specific strategy or approach you use to go about it is the next consideration you would need to make.

However, when in doubt, know that in order to achieve successful fat loss you definitely do need to work your way towards sticking to a diet and nutrition plan that helps you maintain a calorie deficit consistently over time. 

With that said, I really must ask you…

Are you feeling stuck and struggling with your nutrition game?
Not seeing the body you feel happier, healthier, and more confident in?

I may be able to be of assistance. 

If you are ready to take your nutrition and body to the next level and elevate your performance in a way that doesn’t make you want to punch your Sports Dietitian, then let’s chat.

I have developed a 90 Day Macro Sherpa program that is a 1:1 nutrition coaching experience to help start bridging the gap between where you are now and where you want to be with your physique & performance. 

In this program, I'll personally coach you using my flexible nutrition system to help you harness the power of calories and macro strategy to regain your competitive edge - think of it as a bespoke nutrition solution that empowers you to eat better to achieve better. 

Interested in learning more about my coaching experience? Then simply email me at: [email protected] to have a chat about this and see if we are a good fit to work together to get you your best results yet. 

Or to apply now to see if you are a good fit, simply CLICK HERE and start the process for reaching your peak potential. 

Coach Aleksa

Brisbane SPorts Dietitian & Nutritionist