how to calculate a calorie deficit

How To Calculate A Calorie Deficit

Over time, calorie reduction is one of the significant factors that contribute to weight loss. A person can calculate calorie deficit using different methods. But when you’ve concluded to lose weight, the best approach to employ is the calorie deficit. Are you willing to know how to calculate a calorie deficit?

Of course, you’re on the right platform. In today’s world, a dietary plan is crucial. That’s why many people monitor the amount of calorie intake to burn fat and lose weight. Now, how do you know if you’re eating fewer calories? Well, that’s when calorie deficit comes in place. It’s a simple way to start dropping pounds.

And to make things just a bit easier, calorie deficit should be your first step to burn fat. Have you ever wondered about the number of calories you consume per day but you find it challenging? The calorie calculator will help you determine the ones suitable for daily consumption. Does that sound great?

Anyway, nutrition experts disclosed the number of calories the body needs to function. With this, you’ll be able to estimate your daily calorie requirements. Not only that, but it could also help you survive and maintain your current weight position. So, how do you calculate or put yourself in a calorie deficit plan?

In this article, we will walk you through several ways on how to calculate a calorie deficit. Regarding the calorie deficit calculator, you’ll also know how it works. Additionally, we will explain the meaning of calorie deficit, how to calculate it, and how to use it to lose weight in the long run.

What Does Calorie Deficit Entail?

A calorie deficit is a term that revolves around calorie reduction. It refers to the method adopted to maintain body weight. For example, when you consume up to 2,500 calories per day, lowering the calorie intake to 2,000 is a calorie deficit. This means that you’ve reduced the calorie by 500 per day.

Understanding How to Use Calorie Deficit for Weight Loss

The Academy of Nutrition and Dietetics and the National Institute of Health (NIH) specified in a report that calorie deficit is broadly recommended for weight loss. Also, backup research in 2020 revealed that reducing about 500 calories a day contributes to more significant weight loss results over time.

Although research shows that calorie deficit isn’t foolproof for losing weight. As said by NIH and other clinics, calorie deficit should be done over a more extended period for weight loss to occur. You can create a daily routine, consume fewer calories, and increase your daily physical exercise to burn fat or calories.

However, a combination of both methods is the truth behind calorie deficit. It may feel more comfortable in some cases, but you’ll have to embrace the technique to achieve your physique choice. On the other hand, you shouldn’t eat fewer calories as this can impede weight loss, thereby affecting your health. Without further ado, here are the tips on how to use calorie deficit for weight loss.

●        Combination of Physical Exercise and Dietary Plan – Dietary plans such as ketogenic diet, intermittent fasting, and other physical exercise is a great way to use calorie deficit for weight loss. In a nutshell, when you follow 80% dieting and 20% exercise, you’ll be able to achieve your goals.

●        Reduce Snack Consumption – Whenever you eat food, insulin levels increase in the body. Besides, it also helps to store fats and prevent the breakdown of fats at the same time. Therefore, frequent snack consumption may spike insulin levels in the body. To curb this problem, resist eating snacks twice a day.

●        Avoid Processed Food – Are you aware that processed food has more than 50% of calories? Yes! Since it contains sugar, salt, and fat, you should avoid eating processed food. As such, doing this will help to reduce the number of calories in the body system.

●        Ensure You Take 10,000 Step a Day – If you want to get rid of calories, you need to take at least 10,000 steps each day. Besides, this option is quite suitable if you think that going to the gym may cost you more. So, if you want to take calorie deficit effectively, take up to 10,000 steps a day.

●        Stay Hydrated – Being hydrated will help you to start your calorie deficit journey. Engaging yourself in a calorie deficit will cause hunger. So, being hydrated is the right option to help you stay adherent to the calorie deficit. More so, you can take up to 3 liters of water each day.

●        Watch What You Eat – Watching what you eat will make your life a calorie deficit much more manageable. In fact, there are a vast amount of people that’d tell you to eat doughnuts and snacks. Don’t sell your dream out for the advice, as that may not be the best choice. So, consider eating protein and veggies at every meal for a better calorie deficit.

●        Sleep Up To 7-8 Hours – Sleeping is a contributory factor in a calorie deficit if you want to achieve weight loss. As long as you’re sleeping up to 7-8 hours a day, you’re basically doing the right thing to ensure weight loss.  Meanwhile, avoid alcohol intake, meditate daily, and inspire yourself to achieve your goals.

How to Calculate a Calorie Deficit

It’s no doubt that calorie deficit is one most significant way to weight loss. No matter what the latest diet trend is, calorie contributes to the booming weight-loss deficit. Whether you engage in intermittent fasting, low carb diet, and many other dietary plans, they all result in weight loss. Below are ways to calculate your calorie deficit.

1.       Using Your Daily Maintenance of Calorie

This is the first method to use when you’re calculating the calorie. All you need is to grab your calculator, know your current weight, as well as height in kilos. After that, you’ll calculate your basal metabolic rate using the Mifflin St. Jeor equation. Check the formula below.

For men, the formula goes thus: Basal Metabolic Rate (BMR) = 10 x weight (kg) +6.25 x height (cm0 – 5 x age (years) + 5

For Women, the formula goes thus: basal Metabolic rate (BMR) = 10 x weight (kg) + 6.25 x height (cm) – 5 x age 9years) – 161

In addition to the formula above, your necessary metabolic rate amount to the number of calories you burn at rest. Next, you’ll have to know the activity level in your life, the physical activity ratio, and the level. So, multiply your BMR with your physical activity factor to get the exact calorie deficit.

2.       Changing Diet for Physical Activity

Changing your diet for physical activity is just a way to ensure a better calorie deficit. When you eat, calorie multiplies but the only way to reduce it is through physical activity. This formula for calculating calorie deficit is quite simple. The procedure goes thus; Food Calories – Physical Exercising Calories = Net/Total Calories.

However, remember that calculating the exact amount of calories may require a daunting process. That way, embrace a new device that measures your height, weight, and activity level. Although there are many ways to calculate it manually, but the process can be cumbersome. Meanwhile, referring to calorie burn chart is also a new method to embrace.

3.       Adjusting Calorie Intake Level

Once you know how to maintain your calories, you can adjust the intake level. For example, when you use the first method and you discover your calorie intake to be 2500. All you need is to multiply the calorie intake after adjusting your daily calorie consumption. Does that sound confusing? Take a look at the formula to understand the concept better.

600 calorie deficit per day = 4,200 calorie deficit per week

800 calorie deficit per day = 5,600 calorie deficit per week

The combination of this formula originated from eating less and burning more calories. Moreover, if you have a strictly healthy diet, you might have to exercise a bit harder to cut some calories off. On the flip side, keep track of the calories you eat to ensure a healthy life and preferred weight loss.

5 Ways To Create a Calorie Deficit

Having gone through the methods above, there’s a need to know how to create a calorie deficit plan. Reduce your daily calorie intake to have a good physique. More so, you’ll need to create a plan that’ll relatively reduce your calorie intake. Below is a simple tip to help you get started.

  • Focus on realistic changes by eating veggies and whole grains
  • Don’t go too low on calorie intake
  • Change it up and incorporate cardio and strength training
  • Outwork a low dietary plan
  • Find the right balance between eating less and physical exercise


Calculating a calorie deficit is based on science. However, examine your habit, food, and embrace physical activities to make sustainable changes. Nonetheless, keep in mind your goal before adopting a new way of life. Finally, be realistic, and do recognize that weight loss may take time to yield good results.

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