What is A Healthy Calorie Deficit?



You may have heard of a Calorie Deficit during weight loss.  However, have you ever wondered What is A Healthy Calorie Deficit? and why is it necessary to lose weight?

What is A Healthy Calorie Deficit?

1- What is A Healthy Calorie Deficit?

 Calories are the units of energy you get from foods and beverages.  When you put less calories in your body than it burns you reach a Calorie Deficit.

The calories you burn each day include:

- Resting energy expenditure (REE):

REE refers to the amount of calories your body uses at rest to sustain life, such as respiration and blood circulation.

- Thermic effect of food

The amount of calories the body must use in digesting, absorbing food, transporting and storing substances after metabolism.

- Activity energy expenditure

This refers to the calories you use when exercising and non-sport activities (including anxiety and housework).

 If you give your body fewer calories than it needs to support these three functions, you will run into a Calorie Deficit.  Over a long period of time, it will lead to weight loss.  Conversely, you will gain weight if you regularly provide your body with more calories than it needs to support these functions.  This is called calorie surplus or excess calories.

 You can achieve a Calorie Deficit by consuming fewer calories or increasing physical activity.  You can combine the two if you want to achieve a faster Calorie Deficit.

What is A Healthy Calorie Deficit?

What is A Healthy Calorie Deficit? / ph: pexels

2- How to figure out Calorie Deficit?

 For most people, a Calorie Deficit of 500 calories per day is sufficient to lose weight without causing serious effects on energy levels and hunger.

 To create a Calorie Deficit, you need to know how many calories are needed to maintain a normal body weight / maintenance calorie.  These are the calories your body needs to support energy expenditure.

 You can use the Calorie Deficit calculator tools or apps available on the internet.  These tools can calculate your maintenance calories based on weight, sex, age, height, and level of physical activity.  It will give a good idea of ​​your maintenance calorie needs, but you will get a more accurate figure by tracking your calorie intake and weight for 10 days.

While maintaining the same daily activity level, use a calorie tracker to see how many calories you consume and check your weight each day.  For accurate results use the same tool, check your weight at the same time of day, and wear the same clothes (or nothing).

 Divide the total number of calories consumed in 10 days by 10 to find out the average number of calories per day you need to determine the amount of calories to load in the body to help lose weight effectively.

 For example: If your maintenance calorie intake is 2,000 per day, then the new calorie intake will be 1,500.

 As you lose weight, your maintenance calorie intake will decrease over time and you will need to adjust your calorie intake based on your weight loss goals.

 However, to ensure healthy weight loss and adequate nutrition, women should not eat less than 1,200 calories per day and men should have no less than 1,500 calories per day.

What is A Healthy Calorie Deficit?

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