Introduction
Do you know what a calorie deficit is but do not understand it
fully? This article is a complete guide in which you will find the clear
explanation of a calorie deficit is and how it assist in weight loss.
The term ‘calorie deficit’ means eating less calories and
burning more calories. Every individual needs energy to survive and calorie is
a unit of that energy. When calorie deficit is mentioned, it indicates a
deficit or subtraction of around 300 to 500 calories from the total energy
expenditure. In simpler words if you are taking 2500 calories in a day, in a
calorie deficit diet your will exclude 500 calories from your total 2500
calories.
How does a
Calorie Deficit Work?
A calorie deficit is advised in individuals wanting to lose
weight. Eating fewer calories than the body uses to generate energy, causes the
body to rely on stored fat for energy, resulting in weight loss.
How to
calculate calorie deficit?
A calorie deficit is crucial to implement weight loss
strategies. To calculate daily energy expenditure, one can use the Harris
Benedict Equation manually or rely on online apps or calorie calculators.
Harris Benedict Equation: This formula calculates your Basal
Metabolic Rate (BMR) and then adjusts it based on your activity level to
estimate your total daily energy expenditure.
Online Apps or Calorie Calculators: NIH calorie calculator or some
other apps such as Myfitnesspal, Heathify, Myplate and other reliable apps can
be used for this action. Age, weight, height, your actual activity, and your
weight loss goals are considered by these tools.
Why is a
calorie deficit so important?
By consistently consuming fewer calories than the body burns,
it forces the body to tap into stored fat for energy, leading to weight loss.
Conversely, a calorie surplus leads to weight gain. By maintaining a calorie
deficit over time, individuals can achieve sustainable weight loss and improve
overall health.
Can a
calorie deficit cause muscle loss?
In calorie deficit diets, individuals may experience a
reduction in both fat and muscle mass. However, the degree of muscle loss can
vary based on factors such as diet composition, exercise regimen, and protein
intake. Strategies like resistance training and adequate protein consumption
can help preserve muscle mass during weight loss (Cava et al., 2017).
Conclusion
Comprehending the concept of calorie deficit is significant
for those who are trying to lose weight. By consuming fewer calories than your
body expenditure, sustainable weight reduction becomes possible. However, it is
crucial to navigate calorie deficit diets with nutrient dense foods and
balanced meal plans to avoid any health risk.
FAQs
1.
How to lose fat without being in
a calorie deficit?
It is not possible to lose fat
without being in a calorie deficit as deficit is the main requirement to shift
your body’s energy balance resulting in less consumption of calories.
2. How much of a calorie deficit is required to lose 5 kg?
A calorie deficit depends on your Total Daily Energy Expenditure (TDEE) and to lose 5 kg, you need to calculate your daily calorie requirement and then exclude 300 to 500 or 20% calories from it.
3. When calorie deficit does not work?
Several factors can contribute to the inefficiency of a calorie deficit which include incorrect
portion sizes, sleep or exercise disturbances, any other health related condition and not
calculating your deficit correctly.
4. When
does calorie deficit work or when to see results from a calorie deficit diet?
Results vary depending on individual factors such as
metabolism, activity level, and adherence to the diet. Generally, consistent
calorie deficit of 500 per day leads to gradual weight loss over time.
References:
Cava, E., Yeat, N. C., & Mittendorfer, B. (2017).
Preserving Healthy Muscle during Weight Loss. Advances in Nutrition: An
International Review Journal, 8(3), 511–519. https://doi.org/10.3945/an.116.014506
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