When it comes to weight loss, the core idea is simple: we need to burn more calories than we consume. This caloric deficit can be achieved by eating fewer calories, increasing physical activity, or ideally a combination of both. Now the question is: How many calories should we reduce from our diet to lose weight without nutritional deficiencies, and what calorie deficit does our body require?
How Much Calorie Deficit to Lose Weight:
The Centers for Disease Control and Prevention (CDC) recommends a caloric deficit that typically results in a weight loss of 1–2 pounds per week (i.e., 500–1,000 calories daily deficit).
1. The 3,500-Calorie Rule (Per Pound of Fat):
A commonly cited rule is that approximately 3,500 calories equals one pound of body fat. To lose one pound, you’d need to create a total deficit of about 3,500 calories. A daily deficit of 500 calories over 7 days (500 × 7 = 3,500) should, in theory, result in about one pound of weight loss per week.
Larger deficits might lead to rapid weight loss, but they can be hard to maintain, as large calorie deficit can result in muscle loss, and could slow your metabolism over time.
Keeping the calorie intake too low may make it difficult to get enough essential nutrients, which is why many experts recommend moderate deficits combined with balanced nutrition.
For many people, a daily deficit of 500 to 1,000 calories is often recommended.
Your starting weight, age, gender, activity level, and metabolic health all influence your daily calorie needs. It’s a good idea to calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to better understand your individual requirements.
Also Read: 4 Best Exercises for PCOS Belly Fat
2. Caloric Deficit Relative to BMI & TDEE:
Body Mass Index (BMI) influences the total calorie needs.
Higher TDEE: Individuals with a higher Body Mass Index often have a higher basal metabolic rate (BMR) and greater overall TDEE (Total Daily Energy Expenditure) because maintaining a larger body mass requires more energy. BMR is actually the number of calories our body needs at rest to maintain essential functions like breathing, circulation, and cell production.
Absolute vs. Relative Deficit: For someone with a higher TDEE (like 3,000–3,500 calories/day), a 500–1,000 calorie deficit might represent roughly a 15–25% reduction in daily intake. This percentage range is commonly used in clinical guidelines.
To lose weight, you generally create a caloric deficit by consuming fewer calories than your TDEE. For example, if your TDEE is 2,500 calories per day, eating 2,000 calories per day would create a deficit that can lead to weight loss over time.
Calculating TDEE:
There are various equations to estimate your TDEE.
Firstly we need to calculate BMR. Formulas like the Mifflin-St Jeor or Harris-Benedict equations are commonly used.
Harris-Benedict equations:
Male BMR = 66.47 + (13.75 ×W) + (5.0 ×H) – (6.75 × A)
Females BMR= 665.09 + (9.56 × W) + (1.84 × H) – (4.67 × A)
Miffl in-St Jeor equations:
Males BMR = (10×W) + (6.25×H) – (5 × A) + 5
Females BMR = (10×W) + (6.25×H) – (5 × A) -161
Here W is weight in Kg, H is height and A is age.
NOW, multiply your BMR by an activity factor that reflects your daily physical activity level. For example:
- Sedentary (little or no exercise): BMR × 1.2
- Lightly active (light exercise/sports 1-3 days/week): BMR × 1.375
- Moderately active (moderate exercise/sports 3-5 days/week): BMR × 1.55
- Very active (hard exercise/sports 6-7 days a week): BMR × 1.725
- Extra active (very hard exercise, physical job, or training twice a day): BMR × 1.9
For Example, My BMR is estimated at 1,500 calories per day. And I am moderately active, then I have to multiply my BMR by 1.55 which results in a TDEE of about 2,325 calories per day.
This means that to maintain my current weight, I’d aim to consume around 2,325 calories daily. To lose weight, I’d create a deficit of 500 or more calories from this number.
TDEE helps us to set realistic goals for weight loss or gain and ensure that we adjust our calorie intake in a way that’s sustainable and nutritionally balanced.
Also Read: How to Get Rid Of PCOS Belly?
People Also Ask:
How do I calculate my calorie deficit to lose weight?
To calculate calorie deficit to lose weight, you need to calculate your TDEE (total daily energy expenditure) using a TDEE calculator. Reduce your TDEE by 500–1,000 calories per day for a safe weight loss of about 1–2 pounds per week.
How to burn 1000 calories a day?
To burn 1,000 calories a day, eat high-protein meals because protein has a high thermic effect that burns calories, and do high-intensity exercise (like running, cycling, or HIIT).
What Fruits help you lose weight?
Fruits that help with weight loss include berries, apples, grapefruit, pears, watermelon, and oranges. They are low in calories, high in fiber, and keep you full longer, helps in appetite control.
Does drinking more water help you lose weight?
Drinking more water helps in weight loss by boosting metabolism, reducing appetite, and improving digestion. However, it works best when combined with a healthy diet and exercise.
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