The calorie deficit calculator is an excellent tool that can help you discover how much weight you need to lose for weight loss.
You primarily only need to enter your goal and body details to get the information.
Furthermore, the calculator will generate tables and graphs showing you the daily calorie intakes and estimated times for reaching your goals.
Keep reading below to learn everything about calorie deficit calculators, their benefits, how to use them for weight loss and more.
- A calorie deficit means you consume fewer calories than required for the basic functions of your body and daily activities.
- A calorie deficit is the surest way to lose weight, but proper exercise and diet plans are necessary too.
- You can calculate calorie deficit by subtracting the calories your body needs to maintain your weight and activity levels from the calories you consume daily.
What Is a Calorie Deficit?
A calorie deficit is a term that refers to consuming fewer calories than the amount required to fuel your essential functions of the body and daily activities. Your body breaks body fat and muscle faster when in a calorie deficit to get the additional energy it needs.
This often results in significant weight loss, depending on your calorie deficit.
For example, if you burned 2000 calories yesterday but only ingested 1500 calories for the entire day, you will be in a 500-calorie deficit.
This means your body will break down additional fats and muscles to release the extra 500 calories needed for the day. However, the weight loss will mainly depend on the source your body used to release that energy, meaning fats or protein-muscle.
How to Calculate Calorie Deficit?
To calculate calorie deficit, you need to subtract the number of calories your body needs to maintain your weight and activity levels from the number of calories you consume every day.
Here is the calorie deficit equation:
calorie deficit = calorie(in) − calorie(out)
Calorie(in) refers to the number of calories we consume every day through drinks or food.
Contrary, calorie(out) refers to the number of calories our body needs to maintain our current weight and sustain daily activity levels.
If calorie(out) is bigger than calorie(in), you are in a calorie deficit.
However, if your calorie(in) is more significant than your calorie(out), you are in a calorie surplus, and you will gain weight.
Do You Lose a Pound a Week With a 500 Calorie Deficit?
No, you don't lose a pound a week with a 500 calorie deficit. This is mainly thought to be true due to the 2500-kcal rule, which assumes body fat contains approximately 3500 calories of energy per pound.
However, the problem arises because the 2500-kcal rule doesn't consider factors such as physiological changes that occur during weight loss. This means that eating 3500 fewer calories won't translate into burning 2500 calories worth of body fat.
Furthermore, you will lose muscle mass when in a calorie deficit, but that mainly depends on your body composition.
For example, there is a rule that people with higher initial body fat will burn more fat from the energy imbalance versus muscle tissue than those with lower body fat.
Also, the significant contributor to BMR is muscle mass, meaning as muscles decrease, so does the number of calories you will burn on a daily basis. This is why regular exercise and a balanced diet with sufficient protein are essential when losing weight.
How Low of a Calorie Deficit Should I Go?
How low of a calorie deficit you should go will mainly depend on your goals. However, a general rule is that women shouldn't eat less than 1200 calories a day and men not less than 1500 calories a day.
In addition, nutritionists will usually tell you that nutrient recommendations and food group targets won't be met below those levels. Also, eating fewer calories can make your weight loss journey slower and more difficult because it can slow your metabolism.
This is because your body can know when it is short in supplies and will slow down your metabolic rate to try to protect you from starvation. Furthermore, this even occurs if you are overweight, meaning you will still have a slower metabolic rate, therefore, a slower calorie burn.
How to Eat in a Calorie Deficit?
To eat in a calorie deficit, you should pay attention to what you eat and drink every day. This is because monitoring your daily food intake is the only way to create a calorie deficit.
However, this doesn't mean you should immediately start to deprive yourself of food. This will make you more miserable, hungry, and lethargic. Instead, you should aim to eat food that is primarily nutrient-rich but low in calories.
Here is what a healthy diet should include:
- Protein such as legumes, eggs, seafood, nuts, dairy products, and more
- Vegetables and fruits
- Healthy fat sources such as coconut oil, olive oil, and similar
- Whole grains
However, it is also useful to follow certain recommendations for reducing the calorie content of your meals, such as:
- Increasing water intake
- Avoid consuming trans fats and too much sugar
- Eating more fiber
- Switching high-calorie foods with lower-calorie food
Following these recommendations ensures a healthy weight loss journey without side effects or health problems.
Calorie Counting as a Means for Weight Loss
Here is how to count calories if you intend to lose weight:
- Determine your BMR
- Determine your weight loss goals
- Choose a method to track your calories
- Track your progress over time and adapt the strategy
- Keep it up
The above steps represent the most basic attempt to burn calories. You should also know that calorie counting is not an exact science and can become very complex.
The general rule is that animal foods and processed plants are more conducive to healthy weight loss and maintenance.
To make it even more simple, calories consumed minus calories expended will result in weight loss if the result is negative and in weight gain if the result is positive.
This is also where the thermic effect of food comes into play. Choosing harder-to-digest and chewed foods will make your body burn more calories to process them.
Calories in Common Foods
Energy From Common Food Components
You figure out your calorie deficit by multiplying your current body weight by 15. This is a rough estimate of how many calories you need each day.
To lose 2 lbs per week, you need to be in a 500 to the 100-calorie deficit. This range from 500 to 1000 combined with a low-calorie diet and regular physical activity ensure proper weight loss.
Yes, a calorie deficit works without exercise. However, to maintain lean muscle, it is advised to implement at least two weekly lifting sessions.
Why Is Calorie Deficit So Important?
Calorie deficit is so important because many people complicate weight loss with special diets and workout regimes.
Essentially, no matter what you eat or do, you will lose weight if you are in a caloric deficit. However, it is essential to implement an appropriate diet plan workout plan to make this as safe as possible and without any side effects.
Combining diet, exercise, and caloric deficit is the best way to ensure a safe weight loss journey.