How to Create a Calorie Deficit to Lose Weight

Do you want to lose weight? Stop the fad diets, toss out prepackaged meals, and put your grade-school counting abilities to the test by keeping track of your daily calorie intake.

Weight loss is basically accounting, but with the exact opposite goal. You want to end up in the red, burning more calories than you consume.

We asked Men’s Health nutrition advisor Alan Aragon, M.S., and Mike Roussell, Ph.D., author of The 6 Pillars of Nutrition, to give us a budget-busting weight-loss plan. And Kathryn Schmitz, Ph.D., president of the American College of Sports Medicine, weighs in on the best exercise for when you’re trying to lose weight.

Here’s what to do:

First, Figure Out Daily Calorie Intake
“How many calories should I eat a day to lose weight?” you might be wondering. Let’s start with how many calories you’re currently eating.

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