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The number one way to lose weight is to create a calorie deficit. without this, it's impossible to lose weight.

A calorie deficit is when you consume fewer calories than your body burns, which can lead to weight loss.

To achieve weight loss through a calorie deficit, you generally need to reduce your daily calorie intake by about 500-1000 calories per day, depending on your starting weight, activity level, and other factors.

It's important to note that creating too large of a calorie deficit can be unhealthy and unsustainable in the long term. It's generally recommended to aim for a gradual and sustainable weight loss of 1-2 pounds per week.

In addition to a calorie deficit, incorporating regular physical activity and a balanced diet with adequate protein, fiber, and nutrients can help support weight loss and overall health.

An ideal daily intake of calories varies depending on age, metabolism, and levels of physical activity, among other things. Generally, the recommended daily calorie intake is 2,000 calories a day for women and 2,500 for men. but this can change on activity levels and muscle mass.

It's always a good idea to consult with a healthcare professional before making significant changes to your diet and exercise routine.

To find out how many calories you need to eat on a daily basis click on our free calorie calculator

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