As the warmer months approach, many of us feel motivated to shed a few kilos and get healthier. But sustainable weight loss isn’t about quick fixes or crash diets, it’s about creating a calorie deficit the right way.
What is a Calorie Deficit?
Simply put, a calorie deficit happens when you consume fewer calories than your body uses for energy. When this happens, your body starts to burn stored fat for fuel, leading to weight loss.
Think of it like your bank account. If you spend more than you deposit, your balance goes down. In this case, calories are your “currency” and your body’s energy needs are the “expenses.”
Why You Need a Calorie Deficit to Lose Weight
No matter what diet plan or exercise routine you follow, losing weight comes down to burning more calories than you take in. If you eat the same or more calories than you burn, the scale won’t budge.
But and this is important part, it’s not just about eating less; it’s about eating smart.
How to Calculate Your Calorie Deficit
Calculate Resting Metabolic Rate (RMR)
RMR is the number of calories your body needs at rest to maintain basic functions like breathing and circulation.
A common formula to estimate RMR is the Mifflin-St Jeor Equation:
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For women: RMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
-
For men: RMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
2. Calculate Total Daily Energy Expenditure (TDEE)
TDEE is your RMR multiplied by an activity factor to account for exercise and daily movement:
|
Activity Level |
Description |
Multiplier |
|
|
Sedentary |
Little or no exercise |
1.2 |
|
|
Lightly Active |
Light exercise/sports 1-3 days per week |
1.375 |
|
|
Moderately Active |
Moderate exercise/sports 3-5 days per week |
1.55 |
|
|
Very Active |
Hard exercise/sports 6-7 days per week |
1.725 |
|
|
Extra Active |
Very hard exercise or physical job |
1.9 |
3. Determine Calories for Weight Loss
To lose weight, consume fewer calories than your TDEE by creating a calorie deficit.
-
For moderate weight loss, subtract about 500 calories per day from your TDEE to lose roughly 0.5 kg (1 pound) per week.
-
Avoid deficits larger than 1000 calories/day to maintain muscle and metabolism.
Example Calculation:
Female, 35 years old, 70 kg, 165 cm tall, moderately active.
-
Calculate RMR:
= (10 × 70) + (6.25 × 165) – (5 × 35) – 161
= 700 + 1031.25 – 175 – 161
= 1395.25 calories/day -
Calculate TDEE:
= 1395.25 × 1.55 (moderately active)
= 2162 calories/day (approx.) -
Calories for weight loss:
= 2162 – 500
= 1662 calories/day for moderate weight loss
How to Track Your Calorie Intake
Tracking your calories helps ensure you stay within your target deficit. Here are some tips:
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Use a calorie tracking app: Apps like MyFitnessPal, Cronometer, or Lose It
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Weigh and measure your food: Use kitchen scales or measuring cups to get accurate portions.
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Read nutrition labels: Check the serving sizes and calorie content on packaged foods.
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Plan your meals: Preparing meals ahead of time can help control portions and ingredients.
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Be consistent: Track your intake daily for the most accurate results.
Remember, the goal is to build awareness around your eating habits, not to obsess over every calorie.
Tips for a Healthy Calorie Deficit
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Avoid extreme calorie cuts to protect your metabolism and muscle mass.
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Focus on nutrient dense foods that keep you full and nourished.
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Stay hydrated and stay active to support your metabolism.
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Listen to your body’s hunger and fullness signals.
The Bottom Line
Weight loss requires a calorie deficit, but it should never come at the expense of your health or well-being. By making gradual, sustainable changes to your diet and lifestyle, you’ll set yourself up for success, not just for summer, but all year round.
Stay Well, Stay Healthy,
Organic Instinct Team
