Chris is 61years old and he is 15kg (33lbs) overweight and he burns 2500 calories per day.  To lose some weight, he needs a calorie deficit of 500 calories.  If he goes into a further calorie deficit than that he risks muscle loss, fatigue and a bunch of other nasty things including rebound weight gain.

Remember, slow and steady wins the race.

Chris’s The Perfect Day (2,000 calories)

Breakfast:

• Large latte 220
• Smoothie (berries, protein, banana): 350

Lunch:

• Chicken wrap: 550

Dinner:

• Chicken + vegetables: 600

Evening snack:

• Greek yoghurt + berries: 200

Total: 1,920

Chris has 80 calories spare.  Well done, Chris.

But, that’s it. That’s the margin.

Now add one small “harmless” extra:

• 1 muffin: 550 calories (yes, you heard that right).

New total: 2,470 calories

His deficit is gone.  He is now at maintenance, or in surplus.