If you’re someone who is looking to lose some weight, you’ve likely heard of the term “calorie deficit”. Eating in a “deficit” implies control over the calories you consume to support weight loss. By understanding how it works and calculating your personal limits, you can implement it effectively, bringing you one step closer to achieving your personal goals.
What is Meant by Calorie Deficit?
All human beings need a certain amount of energy to sustain and carry out their daily activities. A calorie is a unit of energy that indicates the amount of energy in food and how the body utilises it. Individuals have varying calorie requirements, as per their age, lifestyle and metabolism.
But what is a calorie deficit?
A calorie deficit simply means you're eating fewer calories than you're burning.
Your body requires energy to conduct basic functions like breathing, digestion, and physical activities. If you reduce the amount of calories you intake, your body starts using fat in your body, leading to weight loss over time.
How to Calculate Calorie Deficit?
You can calculate your calorie deficit limits in the following way:
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Determine Your BMR and Total Daily Energy Expenditure (TDEE):
- A person's TDEE is the total number of calories their body burns in a day, including physical activity.
- Determine your Basal Metabolic Rate using the appropriate formula.
- Use an online calculator or the formula:
- TDEE = Basal Metabolic Rate (BMR) + calories burned through activity.
- Example: If your BMR is 1,500 calories and you burn 500 calories through activity, your TDEE is 2,000 calories.
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Set Your Calorie Deficit Goal:
- To support safe weight loss, individuals are advised to plan for a deficit of 500-1,000 calories per day.
- About 500 grams of fat ≈ 3,500 calories. A deficit of 500 calories/day leads to a weight loss of about 500 grams with every week.
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Track Your Intake and Output:
- You can use mobile-friendly apps to log your daily calorie intake and activity.
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Adjust as Needed:
- Regularly reassess your TDEE and calorie intake as your weight changes.
- Consult an expert to avoid overly aggressive deficits and prevent fatigue.
Conclusion
A calorie-deficit diet is the first step toward weight loss. Eating right, understanding your BRM and TDEE, and calculating a manageable deficit are the keys to long-term success. Combine this diet with a well-balanced meal plan, regular exercise, proper hydration, and comprehensive health insurance to guide you toward a healthy lifestyle and protect against unforeseen health issues.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.