How Long Should You be in a Calorie Deficit?



Calorie Deficit is long or short depending on your weight loss goals more or less, once you know your fat loss and fat mass you can lose in 1 week without affecting the amount of muscle in your body.  Then you will calculate a reasonable time for you to start Calorie Deficit.

Surely you also know that you need to maintain the ratio of calories intake smaller than calories out to lose weight.  And surely you already have or do not have a separate menu for your weight loss process.

 But you still don't know that How Long Should You be in a Calorie Deficit?.  If you research hard online, you will see many different opinions and not know which one is best.  Some people say you should be in a Calorie Deficit for no more than 12 weeks, others say "Calorie Deficit as long as you like".  Others say you should only go into a Calorie Deficit a few weeks before you finish your diet so your body can refresh and prepare for your other goals.

 So which opinion is the right one?

 You should spend a lot of time for  Calorie Deficit to reach your goal soon, but still make sure it won't affect your muscle groups.  Calorie Deficit long or fast depends on how much fat loss in your body.  So below is how to accurately determine the most appropriate Calorie Deficit" time!

How Long Should You be in a Calorie Deficit?

I- How to lose weight quickly without affecting muscles?

First you must understand the real goal of the diet: It is not to lose weight, but to lose fat, only to lose fat and preserve muscle mass in the body.  In other words the goal is to improve your body.

 For example, if you can lose 5kg of body weight after dieting.  This 5kg contains both fat and muscle lost in your body.  If so, your body will be out of balance.

Why does dieting lose muscle?

 The maximum number of calories that the body can burn from fat per day is 66 calories / kg of body fat.

 Then the first thing to do is determine what percentage of your body fat is.

Let's take an example to make it easier to understand:

 You weigh 65kg and fat makes up about 10% of your body weight.  From there, you can calculate that you have 6.5 kg of body fat.  Next multiply your total body fat mass by 66 calories, to find out how many calories you can lose each day before this process affects your muscles.

 6.5 x 66 = 429 calories

That is, daily you can Calorie Deficit about 429 calories without fear of affecting muscles.

 Next to find out how many kilograms of fat you actually lose each week with a daily Calorie Deficit of 429 calories then 7 days a day you will lose weight.

 429 x 7 days = 3003 calories.

Then you divide 3003 by 7700 (roughly the number of calories in 1kg of fat) to figure out how many kilograms of fat you can lose each week.

 3003 / 7700 = 0.39kg of body fat

This means that on average you can lose 0.39kg of your body fat per week before it affects your muscles.  That means you lose 0.39kg of fat per week is a loss of 0.6% of your total body weight, do not try to lose more than this number because if you exceed this number, it is your muscle that is lost, not the fat anymore.  

Here is another example of obese people to make it more vivid.

 You weigh 110kg and your fat makes up 40% of your total body weight.  That means you are storing 44kg of fat in your body.

 Next multiply your total body fat mass by 66 calories to find out how many calories you can lose each day before the diet affects your muscles.

 44 x 66 = 2904 calories

That means you can have a daily Calorie Deficit of about 2904 calories without fear of affecting your muscles.

 Next to find out how many kilograms of fat you actually lose each week with a daily Calorie Deficit of 2904 calories then 7 days you will be in a Calorie Deficit:

 2904 x 7 days = 20328 calories.

You then divide 20328 by 7700 (roughly the number of calories in 1kg of fat) to figure out how many kilograms of fat you can lose each week.

 20328 / 7700 = 2.64kg of body fat

This means you are allowed to lose up to 2.64kg of fat per week.

 In other words, a person with approximately 7 times more fat than you (in terms of total fat) can lose fat approximately 7 times faster than you.

 Of course, you can lose fat quickly, but that mass is not entirely your fat.  Many people try to go on a diet, Calorie Deficit as much as possible, just hoping they can quickly get back in shape and then they have achieved what they want, but in fact, in the process of dieting, they accidentally  also reduce their muscle mass and store more water for the body.

How Long Should You be in a Calorie Deficit?

How Long Should You be in a Calorie Deficit? / ph: pexels

 So back to the original question: how quickly can you lose weight without losing muscle?

 Regardless of your body fat percentage, scientists recommend losing only about 0.5 to 1% of your body fat per week.

 For example from earlier, a 110kg man would aim to lose 1.5 to 2.64kg per week.  This is an active and very achievable weight loss goal.  This strikes a good balance between quick short-term results and good long-term benefits in this person's weight loss journey.

 You should set a weight loss goal depending on your body fat percentage.  If you have a body fat percentage > 15% (for men) or > 25% body fat (for women), aim to lose an average of 0.75 to 1% of your body weight per week.  You can lose more than this without losing muscle, but 0.75 to 1% per week is enough to help you lose weight quickly without the many negative side effects of the diet.

 In the opposite case <15% body fat (for men) or <25% body fat (for women), aim to lose an average of 0.5 to 0.75% body weight per week. This will reduce the risk of muscle loss while dieting.

II- How to go into a Calorie Deficit?

Reading this far, you already know how much fat you need to lose each week, right?

 The following once again guide you on How to go into a Calorie Deficit that is best for each person:

 If you're overweight and just want to improve your health, your first goal should be to lose at least 10% of your body weight.  This is enough to improve your insulin levels, lower your blood sugar and blood pressure, and other health benefits, goals that are likely to be easily achievable in the short term.

 If you're overweight and want to dramatically improve your health and appearance, aim to lose at least 15% (for men) or 25% of body fat (for women).

 If you want to be more perfect, have a 6-pack abs, aim to lose at least 10 to 12% body fat (for men) or 20 to 22% body fat (for women).  This goal is more difficult to achieve but is still relatively easy to maintain if you have the determination and try to exercise regularly to increase muscle mass, tone and get in shape.

 If you want to lose weight, aim to lose at least 6 to 8% body fat (for men) or 18 to 20% body fat (for women).  This goal is very difficult to achieve, because the time taken to achieve this goal is very long and not everyone has enough determination to complete this weight loss process.

 Then, start deciding on your own goals, you just need to determine how much weight you need to lose to achieve your desired body fat percentage.

 Example: You are male and weigh 100kg and have 30% body fat and you want to lose 15% of that fat.

 So you need to lose 100 x 15% = 15kg of body fat to achieve your goal.  (Assuming that you're hitting the gym and eating enough protein to preserve your muscle mass, so more or less all the weight you lose is body fat.) 

Next, figure out how much weight you should lose each week.

 Since you can lose more than 20% body fat, you'll want to lose about 0.75 to 1% of your body weight per week.

 100 x 0.75% = 0.75kg
 100 x 1% = 1kg

In fact, you will not be able to follow the diet process smoothly, but there will be "cheat meal" days on holidays, birthdays, weddings, parties that will affect your dieting process. So you should calculate the amount of kilograms you want to lose in a week (about 0.75-1kg) instead of forcing your body to lose up to 1kg all the time.

 Now you have your own goal of losing 15kg of fat and must lose from 0.75-1kg of fat every week.  The taste is that you must be in a Calorie Deficit in:

 15 / 0.75 = 20 weeks
 15 / 1 = 15 weeks

From there we can set out our diet schedule within 15-20 weeks to lose 15% of body fat (15kg fat).

 By now, you must have known the method of calculating the number of Calorie Deficit days to achieve your weight loss goals in the best way, right? 

 - Decide how you lose weight

- Find out how much body fat you need to lose to get there.

- From there, calculate the amount of fat to lose per week as a percentage of your body weight (usually 0.5-1%).  Use this number to determine how much fat you should lose each week.

- Divide the total number of kilograms you need to lose by your weekly rate of weight loss.

- You'll eventually know the total number of weeks you need to be in a Calorie Deficit to reach your weight loss goal.

III- How Long Should You be in a Calorie Deficit?

How Long Should You be in a Calorie Deficit depends on your goals and how much fat you lose without affecting your muscle groups.

 Although you can lose weight extremely quickly through dieting, your real goal is to lose fat as quickly as possible without sacrificing muscle.  The best way is to just follow your body's ability, maintain a Calorie Deficit but neither too fast nor overstressed.  Because of that, scientists also conclude that the body will have a weight loss limit and a certain time at which your body can burn fat fastest before it starts to use muscles for energy.

 The more body fat you have, the faster you can lose fat without affecting your muscle group.  Conversely, the less body fat you have and you want to lose weight, the slower you have to lose fat to avoid muscle loss.

 So, if you want to know How Long Should You be in a Calorie Deficit, here is a summarize:

-  Decide how much weight you need to lose to reach your desired body fat percentage.

- Decide on average how much fat you can lose per week without losing muscle.  For most people around 0.5 to 1% of their body weight per week.

- Divide the total number of kilograms you need to lose by your weekly weight loss rate (in kilograms) and this will tell you How Long Should You be in a Calorie Deficit to reach your weight loss goal.

How Long Should You be in a Calorie Deficit?

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