You don’t need rocket science to understand what a calorie deficit diet is, as deficiency literally means shortage.
Calorie deficiency technically means a shortage of calories in the body. Now it can happen in two different ways.
Either you consume diets that contain very less calories or your body burns more calories than you take.
In both cases, your body has to deal with the effect that is caused by calorie deficiency.
You may be surprised to know that calorie deficiency can benefit the body in losing weight.
Taking fewer calories than your body can burn leads to weight loss and hence is intentionally done by many who desire to lose weight.
However, you do not want to compromise the calorie intake to a point that it may cost you your health.
Let’s be very careful about how much fewer calories we need to consume in order to lose weight.
So you must be wondering how to calculate your needful calorie deficit in a healthy way.
How to Calculate Calorie Deficit?
Before you gear up to lose weight by creating a calorie deficit, you need to know that it could be dangerous to go below 1500 daily calories.
Going below 1500 will seriously impact your body’s nutritional values and overall health.
With the advent of science and technology, there are many calories tracking devices in the market that can easily help you keep your calorie count.
A calorie deficit calculator can be a great service to you that too in your fingerprint.
Body Weight Planner created by the National Institute of Health can be a superb partner in assisting your calorie intake to lose weight.
Although calorie deficit results in weight loss, men should not create a calorie deficit of less than 1500 and women should not create a calorie deficit of less than 1200.
10-Day Formula To Calculate Calorie Intake
Here is what you have to follow for its maximum benefits.
- Use the same weighing scale, weigh at on same time, and try to wear the same dress or nothing while measuring.
- Keep weighing till your weighing scale stops fluctuating for 10 days constantly.
- Keep the notes of calorie consumption since your weighing scale stops fluctuating. That is your maintenance calorie.
For example, if your maintenance calorie is 2500, subtract 500 from that to get the new needed calorie intake for weight loss.
Another formula uses your BMR and your day-to-day activity to calculate your daily calorie intake and then ask to subtract 500 from the required calorie intake to create a calorie deficit in the body.
Formula to Calculate Calorie Deficit with BMR
Step 1. Finding your right BMR:
The formula for women:
655+ (4.3 × weight in lbs.) + (4.7 × height in inches) – (4.7 × age in years) =Your BMR.
Formula for men:
66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) – (6.8 x age in years) = BMR
Now once when getting your BMR using the formula mentioned above, try to follow the table mentioned below to find your calorie intake depending on your intensity of work.
| Your BMR | Multiply with | Nature of your activeness |
| Your BMR | × | 1.2 (If your daily activity is zero or minimal) |
| Your BMR | × | 1.375 ( If you exercise 1-3 days in a week) |
| Your BMR | × | 1.55 ( If you are active 3-5 days per week moderately) |
| Your BMR | × | 1.725 ( If you workout 6-7 days hard) |
| Your BMR | × | 1.9 ( If you work very hard twice a day) |
Multiplying your BMR with the nature of how active you are will give your required calorie intake for maintaining your weight.
Once you have this number try subtracting it from 500 to get the needed calorie deficit needed for your weight loss.
Now, having alone the number of calories is not going to help you lose weight.
You need to have a proper plan and a calorie-deficit diet for weight loss.
Diet Plan for the Calorie Deficit
You should keep three points to include in your calorie deficit diet plan to create a safe calorie deficit and ensure safe weight loss.
- Stay away from all calorie-rich beverages such as coffee, sugary drinks, alcohol, and fruit juices. Drink water!
- Food Processed diets are often rich in calories. So next time you crave sweet desserts, ice cream, or chocolates for fast foods, remember you have to lose weight to stay fit and healthy.
- Home food is the best. It does not ensure that you receive all the nutritional values essential for your body. Calorie deficit meal prep can be best done in your home as you can control the ingredients to put in and your portion size according to your convenience.
Apart from a calorie deficit diet plan to lose weight, you need to hit the gym more often as losing weight does not alone depend on your diet.
It also depends upon the determination with which you exercise and work out daily.
It is said that 1kg consists of 7000 calories so if you want to lose one kilogram of your weight daily, you will need to create 1000 calories deficit in your body.
However, we do not recommend this as it may not be safe for your body.
Having said that, a calorie deficit can prove a blessing for those who are looking to lose weight in an effective way.
Conclusion
You can create a calorie deficit by taking fewer calories than your body consumes.
A calorie deficit of 500 is a threshold for safe and healthy weight loss.
Also, combining foods like Green coffee for weight loss also supports a calorie deficit plan by promoting satiety.
In addition, you can also eliminate beverages that are high in sugar and most important stay away from fast food.
