How to Calculate Calorie Deficit for Weight Loss

Calorie deficit for weight loss and how does it work?

Ever wondered why you're not shedding those extra kilos despite all the effort? The answer might be in creating a calorie deficit – one of the most effective ways to lose weight while still enjoying your favourite foods. Ready to learn how it works and how to make it a part of your routine? Let's dive in!

What is a calorie deficit?

A calorie deficit occurs when you burn more than you eat. According to studies, a 500-calorie deficit can aid in weight loss. However, this figure varies depending on several circumstances and is unique to each individual.

Calories are the units of energy obtained from food and beverages. Calorie expenditure is the amount of energy you expend, or burn, each day. It contains three components. 

There are three types of energy expenditure: 

• Resting energy expenditure (REE), refers to the calories your body uses at rest for functions like breathing and blood circulation.
• The thermogenic effect of food refers to the calories your body burns while digesting, absorbing, and metabolising food.
• Activity energy expenditure (AEE) refers to the calories you expend during movements like exercising, fidgeting, and doing housework.

How does a calorie deficit work?

A calorie deficit occurs when you consume fewer calories than you expend. Over time, this could result in weight loss. In contrast, a calorie surplus, or eating more calories than you need, might cause you to gain weight. Remember, there is no specific calorie deficit value that guarantees weight loss in all persons. However, in many circumstances, a consistent 500-calorie daily deficit will result in around one pound (lbs) of fat loss every week.

Other factors that may cause weight swings include:

• Physical Activity and Hormones
• Lifestyle habits
• Stress and underlying health conditions
• Taking specific drugs
• genetics
• Sleeping patterns

Here are the estimated calorie needs for adults aged 19 years and over, broken down by activity level:

For males

• Ages 19–20: Sedentary individuals need about 2,600 calories per day, while those with moderate activity levels need 2,800 calories, and active individuals require around 3,000 calories.
• Ages 21–25: Sedentary men need 2,400 calories, moderate activity levels require 2,800, and active lifestyles need 3,000 calories.
• Ages 26–35: Sedentary males require 2,400 calories, those with moderate activity need 2,600, and active individuals need 3,000 calories.
• Ages 36–40: Sedentary men need 2,400 calories, while moderate activity calls for 2,600 calories, and active individuals need 2,800 calories.
• Ages 41–45: Sedentary individuals require 2,200 calories, moderate activity levels need 2,600, and active individuals need 2,800 calories.
• Ages 46–55: Sedentary men need 2,200 calories, those moderately active require 2,400, and active individuals need 2,800 calories.
• Ages 56–60: Sedentary individuals need 2,200 calories, moderately active individuals require 2,400, and active individuals need 2,600 calories.
• Ages 61–65: Sedentary men need 2,000 calories, while moderate activity levels call for 2,400, and active individuals need 2,600 calories.
• Ages 66–75: Sedentary males require 2,000 calories, moderate activity levels need 2,200, and active individuals need 2,600 calories.
• For those aged 76 and above, sedentary men need 2,000 calories, moderately active individuals require 2,200 calories, and active individuals need 2,400 calories.

For females

• Ages 19–25: Sedentary women need about 2,000 calories per day, while moderate activity requires 2,200, and active individuals need 2,400 calories.
• Ages 26–30: Sedentary women need 1,800 calories, those moderately active require 2,000, and active women need 2,400 calories.
• Ages 31–50: Sedentary females require 1,800 calories, moderate activity calls for 2,000, and active individuals need 2,200 calories.
• Ages 51–60: Sedentary women need 1,600 calories, those moderately active require 1,800, and active individuals need 2,200 calories.
• Ages 61- and above: For those aged 61 and above, sedentary females require 1,600 calories, moderate activity calls for 1,800, and active individuals need 2,000 calories.

You may achieve a calorie deficit by consuming less calories, increasing your physical activity, or both.

How to Calculate Your Calorie Needs?

There are various methods for determining how many calories you regularly burn daily.

For example, you can manually calculate their daily calorie requirements or use an online calculator.

To make a manual calculation, moderately active adults can multiply their current body weight by 15 to approximate how many calories they require per day. Anything less than this represents a deficit. 

Book a full-body health exam at home to detect any issues instantly.

Calculation based on Basal metabolic rate (BMR)

Your BMR is the minimum number of calories your body requires to accomplish fundamental tasks like breathing. Combining your BMR and activity levels might help you calculate your maintenance calories.

A person's calorie demands can also be calculated using their basal metabolic rate (BMR) and degree of activity. They can use one of the following formulas to establish their BMR, depending on their gender:

1. Adult male: BMR = 66 + (6.3 x body weight in pounds) + (12.9 x height in inches) - (6.8 x age in years).

2. Adult female: 655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) = BMR.

Once you know your BMR, you can use one of the following formulas to calculate the required number of calories based on your activity levels:

• Sedentary: little or no exercise = BMR times 1.2.
• Minimum activity: 1-3 days per week of exercise or activity = BMR x 1.375.
• Moderately active: 3-5 days per week of moderate exercise or sports = BMR x 1.55
• Very active: 6-7 days per week of intense activity = BMR x 1.725
• Extra active: athletes who train twice a day, for example = BMR x 1.9

You can also see your doctor or dietitian for the most accurate calorie intake estimations. These experts can personalise the estimate to the individual and their lifestyle.

10-day tracking for maintaining a calorie deficit

Track your calorie consumption and weight for 10 days while keeping the same level of daily activity. You can use calorie-tracking software to keep track of your calories and weigh yourself daily. To get an accurate result:

• Use the same scale.
• Weigh yourself throughout the same time of day.
• Wear the same clothes (or none at all).

Always remember your weight may fluctuate by a few pounds each day owing to water weight.

Divide the total number of calories taken in over ten days by ten to calculate your average daily calorie consumption. Then, remove 500 calories from this total to get your new daily calorie goal for weight loss.

For example, if your maintenance calories are 2,000 per day, your new daily calorie goal will be 1,500.

As you lose weight, your maintenance calories will drop gradually. You'll need to modify your calorie intake to meet your weight loss goals.

It's also worth noting that a sustained calorie restriction can have an impact on your metabolism. It may adjust and slow down to accommodate your new calorie intake. This may make weight loss more challenging in the end.

How can I achieve a calorie deficit?

You can achieve a calorie deficit by eating fewer calories or increasing your physical activity – or both.

Creating a calorie deficit while physically exercising may be a more lasting, safe, and effective weight loss strategy.

Diet

A well-balanced diet is crucial for reaching and sustaining a healthy calorie deficit.

According to WHO's eating Guidelines, a balanced eating pattern is essential for meeting your calorie demands and lowering your risk of certain health disorders, such as cardiovascular disease and type 2 diabetes.

Feeling low on a calorie deficit? Book a full-body health exam at home to detect any issues instantly.

A well-balanced, nutritious diet may contain:

• Fruits
• Vegetables
• Legumes
• Whole grains
• Lean meats
• Poultry
• Seafood
• Low or nonfat dairy
• Nuts

Here are some recommendations that may help you reduce your caloric consumption without counting calories:

• Avoid consuming alcoholic and sugary beverages such as soda, fruit juices, and speciality coffee drinks, which might be high in calories. However, the calories in these beverages do not provide fullness. In excess, they might cause weight gain.
• Limit highly processed foods: The sugar, fat, and salt in highly processed foods make them more appealing and encourage excessive consumption. According to a 2019 study conducted by NCBI, people who ate as much or as little as they wished consumed 500 more calories daily on a highly processed diet than on a minimally processed one.
• Try these healthy food swaps: Many healthy alternatives to common foods and beverages may help you lower your calorie consumption. You may prepare coffee creamer, granola bars, and chips instead of buying store-bought products that may be heavy in unsaturated fats, sugar, and salt.
• Eating home-cooked meals has been linked to improved diet quality, increased intake of fruits and vegetables, lower body fat levels, and lower risk of heart disease and diabetes.

Exercise

• Regular physical activity has numerous benefits, one of which is weight loss.
• WHO's Physical Activity Guidelines indicate that individuals engage in 150-300 minutes of moderate-level exercise or 75-150 minutes of vigorous-intensity activity each week.
• Brisk walking, light bicycling, and yoga are all examples of moderate-intensity exercise, whereas jogging and fast bicycling are examples of high-intensity exercise.
• Adults should also engage in muscle-strengthening activities targeting their primary muscle groups, which include the back, shoulders, chest, arms, and legs, at least twice per week, according to the guidelines.
• Muscle-building activities can also help your body prioritize fat loss over muscle gain

Other things to consider while calculating calorie deficit: 

Cutting calories is an important element of weight management, but it is not the only factor to consider.

1. Calorie counting risks: Counting calories is not always required for weight loss, and in certain situations, it can be detrimental.
2. Aside from weight management, there are numerous benefits to increasing activity levels. Strength and cardiovascular training can enhance joint health, bone density, and heart function while also boosting mood.
3. Dietary considerations: When reducing overall calories, it is important to maintain enough nutrient intake. Limiting food consumption might result in serious nutritional deficiencies if done incorrectly.

If you are feeling down due to a calorie deficit diet then you can get a full body health checkup at home and check for any problems instantly.

Risks of consuming too few calories

People should avoid consuming too few calories. Aim for a daily cut of around 500. People should avoid losing more than two pounds per week.

If a person cuts too many calories and does not consume adequate nutrients, they may have health concerns.

The body needs a minimum number of calories to function effectively. Cutting too many can increase the chance of health problems, such as:

• Inadequate nutrition can hinder bone mass gain
• Deplete mental energy
• Slow metabolism
• Raise the risk of gallstones

Symptoms of not eating enough calories include:

• Getting sick frequently
• Symptoms include difficulties losing weight, unfavourable mood or behaviour changes, difficulty sleeping, and constipation

Before lowering calories, consult with your doctor or nutritionist. People with specific health issues, such as diabetes, may require customized diets to help them control their disease.

Summary of calorie deficit

A calorie deficit happens when you eat less calories than your body uses. A calorie deficit of up to 500 calories per day is useful for healthy and long-term weight loss.

Eating a well-balanced whole-food diet and engaging in 150-300 minutes of physical activity per week are excellent approaches to sustaining a calorie deficit.

However, if you're not sure how many calories you should consume, consult a healthcare specialist. They can design a weight loss regimen specifically for you.

FAQs on Calorie Deficit

1. Is a 1,200-calorie deficit effective for weight loss?

A 1,200-calorie deficit can result in weight loss. However, substantial calorie deficits or fast changes in them can have negative health consequences, including long-term weight gain.

2. How much of a calorie deficit is required to lose one pound?

A 500-calorie deficit may be enough to lose one pound in a week. Weight reduction, however, can be influenced by a variety of factors such as weight, activity level, and health issues.

3. How do I determine my calorie deficit?

Calculate your daily caloric requirement. Once you've determined your daily calorie needs, deduct your desired calorie deficit from it. For example, if your daily calorie need is 1,800 calories and you wish to achieve a 500-calorie deficit, your new daily calorie goal is 1,300 calories (1,800 - 500 = 1,300).

4. What are calories? And why are they important?

Calories are a measure of the amount of energy contained in food. All of the cells in your body require energy to function properly, much like a car does. They acquire their energy from the food they eat. During digestion, your body breaks down the meal and releases the energy it contains. Those meal calories, which have now been turned into energy, power everything you do, including breathing, thinking, walking, sleeping, and digesting.

5. How much of a calorie deficit is healthy for weight loss?

Many factors, including age, gender, and weight, might influence a person's calorie requirements. However, aiming for a daily calorie deficit of about 500 calories is frequently a reasonable place to start when trying to lose weight.