What is a calorie deficit and how to calculate it properly?
Photo: How to calculate your calorie deficit for weight loss (freepik.com)
A calorie deficit is a condition in which a person consumes fewer calories than their body uses up. This is the principle behind most weight loss diets. It's important to calculate this deficit correctly so that weight loss is effective and safe for your health.
What is a calorie deficit?
Calories are units of energy that we get from food. Our body uses these calories to maintain vital functions, physical activity, and other needs. When we consume fewer calories than we expend, the body begins to use stored fat for energy. It is this process that leads to weight loss.
How to calculate calorie deficit
To correctly calculate your calorie deficit, you need to know your daily calorie needs. There are several ways to determine this need, but the most common is to use the Mifflin-St Jeor formula.
Mifflin-St Jeor formula
- For men: (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5
- For women: (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161
The resulting number is your basal metabolic rate (BMR), which is the number of calories you need to maintain your body's vital functions at rest.
Next, you need to take into account your level of physical activity. To do this, BMR is multiplied by the appropriate coefficient:
- Low activity (sedentary work, lack of exercise): BMR x 1.2
- Moderate activity (light exercise 1-3 times a week): BMR x 1.375
- High activity (intense physical exercise 3-5 times a week): BMR x 1.55
- Very high activity (daily intense exercise): BMR x 1,725
The resulting number is your daily calorie requirement to maintain your current weight.
To create a calorie deficit, you need to subtract 10-20% from this need. It is generally recommended to create a deficit of no more than 500 calories per day to ensure that weight loss is gradual and safe.
What do you need to remember?
- Calculating your calorie deficit is an individual process that depends on many factors, such as age, gender, physical activity level, and health.
- Before starting any diet, you should consult your doctor or nutritionist.
- It's important not only to create a calorie deficit but also to eat a healthy diet, getting all the necessary nutrients.
A calorie deficit is an effective way to lose weight, but only if you have the right calculation and a balanced diet.
Read also about 10 foods that will satiate you 100% for long time.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
