What is a Calorie Deficit?
The golden rule of weight loss is simple in theory but can be complex in practice: to lose fat, you must burn more calories than you consume. This negative energy state is called a calorie deficit.
When your body doesn't receive enough energy from food to perform its daily functions, it turns to stored energy reserves (body fat), resulting in weight loss.
1. Calculate Your Basal Metabolic Rate (BMR)
Before cutting calories, you need to know how many your body burns at rest. BMR is the energy needed just to maintain vital functions like breathing and circulation.
Factors influencing BMR:
- Age: Metabolism slows down with age.
- Weight and Height: Larger bodies require more energy.
- Gender: Men generally have higher muscle mass and higher BMR.
2. Determine Your Total Daily Energy Expenditure (TDEE)
Your BMR is just the start. To know the real total, we multiply BMR by your physical activity level:
- Sedentary (x1.2): Little or no exercise.
- Lightly Active (x1.375): Light exercise 1-3 days/week.
- Moderately Active (x1.55): Moderate exercise 3-5 days/week.
- Very Active (x1.725): Heavy exercise 6-7 days/week.
3. Set a Safe Deficit
A common mistake is cutting calories drastically. This can slow down metabolism and cause muscle loss. The general recommendation is a deficit of 300 to 500 calories per day.
Tips for Success
- Don't drink your calories: Sodas and sugary juices add many calories without satiating.
- Prioritize protein: It helps maintain muscle mass and increases satiety.
- Sleep well: Lack of sleep can increase hunger hormones.
- Track accurately: Use apps or our calculator so you don't "guess" the numbers.
Start Now
Don't try to do complex BMR and TDEE calculations manually. Use our specialized calculator to get your personalized numbers in seconds.
Calculate My Calorie Deficit