How To Work Out Your Calorie Deficit?



By counting calories consumed, many nutritionists rely on it to determine the right diet and improve the weight of athletes. So What is a Calorie Deficit? and How To Work Out Your Calorie Deficit

How To Work Out Your Calorie Deficit?

I- What is a Calorie Deficit?

What is a Calorie Deficit?  A Calorie Deficit is when calories taken in are less than calories burned.  Each of your daily activities burns calories.  Your weight will be maintained if calories taken in = calories consumed, also known as energy balance.

You gain weight or store fat when you take in more calories than you use and conversely lose weight when fewer calories intake. This is a Calorie Deficit.

The amount of energy consumed is made up of 4 calorie-burning components:

1- BMR(Basal Metabolic Rate):

 - Calories are burned when your body is at rest.  For example, the biochemical activities of the heart pump blood throughout the body, the brain processes information, etc. Another way is the amount of calories your body burns to maintain life even when you are asleep all the time!
 – There are many people who do not know the difference between TDEE and BMR.  TDEE is the amount of energy you burn each day including physical activity so it can be said that TDEE includes BMR.  So you can eat 500 calories less than TDEE per day, you will lose 0.5kg 1 week (3500 calories) but you should not eat less than BMR because it will be harmful to the body and may accidentally put the body into a vital state  and fat storage.

2- NEAT(Non-Exercise Activity Thermogenesis):

 - The amount of calories your body burns to maintain each day.  Walking, walking up and down stairs, or brushing your teeth also burn calories, so you can use the app to count your steps each day and increase it to burn more calories.  This calorie deficit is an effective way to help you lose weight.

3- EAT(Exercise Activity Thermogenesis):

 - Calories burned from sports activities that you directly perform.  Jogging, jumping rope, swimming, cycling, gym.  This is the group that you should focus on trying to disrupt the energy balance.

How To Work Out Your Calorie Deficit?

How To Work Out Your Calorie Deficit? / ph: pexels

4- TOF (Thermic Effect from Food):

 This is the number of calories your body burns to break down and digest food.  And this number of calories can be up to 10% of the total calories burned per day if you eat a high-protein menu.  So eat more protein to burn more calories!

In short, to reach a Calorie Deficit you need a little more exercise.  Combine eating a little less and eating enough protein.
 And do not forget to calculate the number of calories to build a full menu.  But still in a Calorie Deficit to lose weight.

II- How To Work Out Your Calorie Deficit?

A calorie is a unit of measurement for the energy in nutrients.  One calorie corresponds to the amount of heat required to raise the temperature in one gram of water by 1°C.  The calories in food are a source of heat energy that helps the body function.  In other words, calories are fuel to maintain the operation of the biological - human apparatus.

By counting calories consumed, many nutritionists rely on it to determine the right diet and improve the weight of athletes.

1- How many calories a day is enough?

Your daily calorie intake will determine your weight and health.  Too many calories will lead to overweight and vice versa.  However, there is no universal rule for everyone's calorie level as each individual will have a different calorie intake.

 Therefore, to know how many calories a day is needed, we will use the formula BMR and TDEE - Total energy consumed per day:

-  BMR is the formula for calculating basal metabolic rate.

- TDEE is the total energy consumed per day calculated based on the BMR index.

- BMR represents energy consumption in idle condition.  The formula is calculated based on a person's height, weight and age index.

 According to the Mifflin-St Jeor equation, we have:

 Men: BMR = 10W + 6.25H - 5A +5

 Female: BMR = 10W + 6.25H - 5A - 161

 With:

 W is weight (lbs)

 H is the height (inches)

 A is the age.

 Example: A 20 year old male 60kg ~ 132.3 (lbs) tall 180cm ~ 71 (in) has the following basal metabolic rate:

 BMR = 10*132.3 + 6.25*71 -5*20 + 5 = 1671.75 (cal)

 After having the BMR index, we can know the qualitative number of calories consumed in a day.  By multiplying the BMR by the proportion of the body's activity intensity in a day, we get TDEE.

2- How to Count Calorie Deficit to Lose Weight Fast?

According to research, if you consume about 3,500 calorie residues, you will gain 1 pound (~0.45 kg).  In theory, you would have to create a Calorie Deficit for your body to Lose Weight Fast.  By taking in 3,500 fewer calories or burning more calories, the body will convert stored body fat into energy for operation, leading to weight loss.

 You need to keep in mind, 3,500 calories is a huge number.  Experts advise that we should not make Calorie Deficit too much at one time because it will bring harm to health.

 You can cut 500 calories a day to lose 1 pound a week, which will give your body time to adapt in a healthy way.
 It is important that you have a suitable diet and exercise to Lose Weight Fast safely.  Reducing calorie intake by more than 500 calories per day is challenging, losing more than 2 pounds per week can be unhealthy as it can cause muscle loss, dehydration.  This is not healthy, especially when exercise is combined with a diet, maintaining a good diet is very important, as the body needs to be able to support metabolic processes.  nutrients and supplements.  An unhealthy diet can have serious adverse effects, and losing weight this way has been shown in some studies to be unsustainable.  As such, in addition to monitoring calories, it is important to maintain the level of fiber absorption as well as other nutritional needs to balance the needs of the body.

Counting Calorie Deficit to Lose Weight Fast, at its simplest, can be broken down into a few general steps:

- Determine your weight loss goals.  Recall that 1 pound (~0.45 kg) equals about 3500 calories.  You should only lose about 500 calories per day to lose 1 pound per week.  It is not recommended to lose more than 2 pounds per week as it can have a negative impact on health.  You should consult your doctor or dietitian if you want to lose more weight than that.  Beauty is important, but health comes first.  Before you reach your goal, keep your body healthy to enjoy when the results come.

- Choose a method to track your calories and work toward your goal.  Pair your smartphone with a plethora of easy-to-use apps that help keep track of your health metrics.  Keeping yourself motivated is the key to achieving the body you want.

How To Work Out Your Calorie Deficit?

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