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Back to Basics… How does a Calorie Deficit work?

Calorie deficit

Calorie Deficit. We’ve all heard these two words flying around in the world of weight loss and healthy living, but what do they actually mean? Today, we’re taking you back to basics to explain exactly that, and how being in a calorie deficit can result in weight loss. 

Back to Basics. Understanding calorie deficit

What are calories?

Calories are simply a measurement of energy; they quantify the amount of energy given to your body when you consume food. For example, an exante meal replacement shake provides you with 200-230 calories. 

Your body burns these calories throughout the day and you need to balance the number of calories you consume with the number of calories you burn. To lose weight, you must burn more calories than you consume by either, exercising more, eating less or a bit of both, to be in a calorie deficit.  

What does it mean to be in a Calorie Deficit?

When your body is in a calorie deficit, this means that you are consuming less calories than you are burning, or in other words, using up more energy than the amount you are consuming through eating. 

Youbody burns calories all day every day to keep you functioning – this is referred to as ‘maintenance’ or ‘resting’ energy usage – but you can burn more with movement. For example, a brisk 30-minute walk can burn 180-220 calories.  

Being in a calorie deficit is essential for weight loss because exercise alone is not always enough to reach our goals, so we must improve our diet. If you’re looking to lose weight, you need to reduce your food intake, but celery sticks and lettuce leaves won’t cut it as you will be missing out on essential vitamins, minerals, protein and fibre. It’s important that you find foods you enjoy which are high in protein and fibre, but still allow you to be in a calorie deficit – this is where the exante plans come in… 

Calories consumed < Calories burned 

Understanding calorie deficit

How do the exante plans ensure you are in a calorie deficit?

The guideline daily number of calories for healthy active adults is around 2000 for females and 2500 for males, depending on weight and activity levels. On exante, our 800, 1200 and 5:2 plans mean you will be consuming less calories than you burn, therefore resulting in weight loss.  


Here are some of our fantastic success stories:

Nicole lost 9 stone using the exante 800 plans…

Calorie Deficit, Nicole

Read Nicole’s story in our blog below:

How Nicole lost 9 Stone and changed her life for good.

Long Read

How Nicole lost 9 Stone and changed her life for good.

2020-12-04 09:21:19By Katie Jerome

Karen lost 3 stone following the exante 800…

Calorie Deficit, Karen

Check out Karen’s story in our blog:

Karen's 3 stone Lockdown Weight loss

Long Read

Karen's 3 stone Lockdown Weight loss

2020-12-04 12:11:31By Katie Jerome

Alex lost 10 stone during lockdown…

Calorie Deficit, Alex

Check out Alex’s story below

How do I know if exante is right for me*? 

As with all diets and changes to lifestyle, we recommend consulting with your GP before embarking on a Very Low-Calorie Diet (VLCD) such as the exante 800 plan and Low-Calorie Diet such as the exante 1200 and exante 5:2 plans.

We don’t recommend partaking in strenuous exercise on the 800 and 1200 plans due to the low-calorie consumption, however gentle walks or yoga may be suitable. If you’re unsure which of our plans is right for you, here are our recommendations: 

exante 800: 

This 800 calorie plan is ideal for those with a BMI over 30. The exante 800 is our most intense Very Low Calorie diet. You can enjoy 3 exante meal replacements a day, plus 200 calories of high protein food from our Healthy Food Ideas list. 

If you’re looking for a total solution VLCD for effective weight loss, this might be the plan for you!  

exante 1200: 

The exante 1200 plan is Ideal for those with a BMI between 25 and 30. On this plan, you can substitute 2 meals a day with exante meal replacements. The flexible 1200 calorie diet plan allows you to have 1 regular meal and 1 snack her day. 

exante 5:2: 

The 5:2 intermittent fasting plan is ideal for those who’d like to exercise. The 5:2 plan lets you reduce your calorie intake to 800 calories, 2 days a week. We’d recommend this plan for those with a BMI over 18.5.  

Now we’ve explained what a calorie deficit means, we hope you can make an informed decision as to which plan suits you – if you’re still unsure, please get in touch via our Facebook page and we’d be happy to help! 

* Seek advice from a medical professional before using meal replacements if you are: 

  • Pregnant 
  • Breastfeeding 
  • Have any medical conditions 
  • Are undergoing any treatments such as cancer therapy 
  • Under 18 or over 71 
  • Are underweight 

Katie Jerome

Katie Jerome

Writer and expert

Katie graduated from the University of Manchester in 2018 with a BSc in Marketing. Since leaving university, Katie enjoys discovering new recipes and making healthy food at home. As a follower of the exante 5:2 plan, Katie, who works in the Social & Content team knows first-hand the importance of a balanced lifestyle to reach an end goal.

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