Weight loss can feel confusing, but the science behind it is simple: you lose weight by consistently eating fewer calories than your body burns. This is called a calorie deficit — and it is the most reliable, research-backed method for fat loss.
Counting calories and weighing your food is one of the most accurate and effective ways to reach your weight goals. Here is exactly how it works and how to do it correctly.
1. Understanding Calories
A calorie is a unit of energy. Your body burns calories every day to breathe, digest food, think, walk, work, exercise, and regulate body temperature. You gain weight when you eat more calories than your body burns, and you lose weight when you eat fewer.
2. What Is a Calorie Deficit?
A calorie deficit means you are eating less energy than your body uses. When this happens, your body burns stored fat for energy. A deficit can be achieved by eating fewer calories, burning more calories, or a combination of both.
3. How to Calculate Your Calorie Needs
To create a deficit, you need to know how many calories your body burns daily. This number is your TDEE (Total Daily Energy Expenditure).
Step 1: Calculate Your BMR
Women: BMR ≈ 22 x your body weight in kg
Example: 80kg → 22 × 80 = 1760 calories (BMR)
Step 2: Multiply by Activity Level
Sedentary: BMR × 1.2
Lightly active: BMR × 1.35
Moderately active: BMR × 1.55
Very active: BMR × 1.75
This gives your estimated TDEE — the calories you maintain your weight at.
4. How to Choose Your Calorie Deficit
A deficit should be safe, realistic, and sustainable.
Small deficit: 250 calories/day
Moderate deficit: 300–500 calories/day
Aggressive deficit: 600–800 calories/day
Example:
If your TDEE is 2376, a moderate deficit becomes 1976 calories per day.
5. Why You Should Weigh Your Food
Food labels and eyeballing are extremely inaccurate. Weighing food removes guesswork.
Examples:
– A “tablespoon” of peanut butter can vary from 80–140 calories
– A “cup” of rice can range from 150–300 calories
– A “small potato” can be 90–180 calories
Weighing ensures your deficit is real.
6. How to Weigh & Track Food Properly
– Use a digital kitchen scale
– Track calories using an app (MyFitnessPal, Lifesum, Cronometer)
– Weigh food before cooking
– Log every ingredient, including oil, milk, sauces, snacks and drinks
– Measure snacks and treats — don’t trust package serving sizes
7. How Weight Loss Works in the Body
When you stay in a calorie deficit:
– Fat cells shrink
– Body fat is used for energy
– Inflammation decreases
– Water retention drops
– Centimetres reduce before scale loss
True fat loss is consistent, not rapid.
8. Why People Struggle Without Counting
Most people unintentionally:
– Eat larger portions
– Underestimate calorie-dense foods
– Overestimate calories burned
– Drink calories
– Snack mindlessly
– Forget small bites
Calorie counting provides accuracy and control.
9. Tips for Success
– Stick to your deficit 80–90% of the time
– Drink plenty of water
– Increase protein and fibre for fullness
– Do resistance training
– Avoid liquid calories
– Sleep well
– Don’t starve yourself — it slows metabolism
– Be patient and consistent
10. A Sustainable Approach
Calorie counting works with any food preferences or lifestyle. It allows you to enjoy the foods you love while still losing weight. It’s flexible, sustainable, and based on science.
Conclusion
Losing weight through calorie counting and weighing your food is one of the simplest and most effective methods available. By understanding your calorie needs, creating a moderate deficit, and tracking your food accurately, you can lose weight steadily, reduce centimetres, and feel healthier and more confident without extreme dieting.
