{"id":2107,"date":"2024-06-10T10:02:53","date_gmt":"2024-06-10T10:02:53","guid":{"rendered":"https:\/\/scham-online.de\/?p=2107"},"modified":"2024-06-10T10:03:07","modified_gmt":"2024-06-10T10:03:07","slug":"what-is-a-calorie-deficit","status":"publish","type":"post","link":"https:\/\/scham-online.de\/what-is-a-calorie-deficit\/","title":{"rendered":"Understanding What Is a Calorie Deficit for Weight Loss"},"content":{"rendered":"<p>One of the key principles for effective weight loss is maintaining a calorie deficit. However, not everyone knows how to eat in a calorie deficit correctly and maintain an appropriate calorie level for safe weight loss while ensuring good health.\u00a0Let&#8217;s <a href=\"https:\/\/scham-online.de\/\"><strong>Scham-online.de<\/strong><\/a> explore what a calorie deficit is and how to eat in a calorie deficit for weight loss through the following article!<\/p>\n<figure id=\"attachment_2110\" aria-describedby=\"caption-attachment-2110\" style=\"width: 800px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-2110\" src=\"https:\/\/scham-online.de\/wp-content\/uploads\/2024\/06\/thumnail-what-is-a-calorie-deficit.jpg\" alt=\"What Is a Calorie Deficit for Weight Loss\" width=\"800\" height=\"430\" srcset=\"https:\/\/scham-online.de\/wp-content\/uploads\/2024\/06\/thumnail-what-is-a-calorie-deficit.jpg 800w, https:\/\/scham-online.de\/wp-content\/uploads\/2024\/06\/thumnail-what-is-a-calorie-deficit-300x161.jpg 300w, https:\/\/scham-online.de\/wp-content\/uploads\/2024\/06\/thumnail-what-is-a-calorie-deficit-768x413.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-2110\" class=\"wp-caption-text\">What Is a Calorie Deficit for Weight Loss<\/figcaption><\/figure>\n<h2><strong>1. What Is a Calorie Deficit? The Importance of Calorie Deficit in Weight Loss\u00a0<\/strong><\/h2>\n<p>Calories are units of energy that we get from food, helping to sustain life functions and provide energy for daily physical activities.<\/p>\n<p>Carbohydrates, fats, and proteins are nutrient sources with calories, providing the main energy for the body. However, excess calories consumed will be converted and stored in the body as fat.<\/p>\n<p>A calorie deficit occurs when the total calories consumed in a day are less than the energy burned through activities and exercise. Therefore, it is considered an effective weight loss method, helping the body burn excess energy when a calorie deficit is maintained consistently.<\/p>\n<figure id=\"attachment_2111\" aria-describedby=\"caption-attachment-2111\" style=\"width: 800px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-2111\" src=\"https:\/\/scham-online.de\/wp-content\/uploads\/2024\/06\/what-is-a-calorie-deficit-1.jpg\" alt=\"Calorie Deficit\" width=\"800\" height=\"450\" srcset=\"https:\/\/scham-online.de\/wp-content\/uploads\/2024\/06\/what-is-a-calorie-deficit-1.jpg 800w, https:\/\/scham-online.de\/wp-content\/uploads\/2024\/06\/what-is-a-calorie-deficit-1-300x169.jpg 300w, https:\/\/scham-online.de\/wp-content\/uploads\/2024\/06\/what-is-a-calorie-deficit-1-768x432.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-2111\" class=\"wp-caption-text\">Calorie Deficit<\/figcaption><\/figure>\n<h2><strong>2. How to Calculate a Calorie Deficit\u00a0<\/strong><\/h2>\n<p>The principle of weight loss based on a calorie deficit is straightforward: If you eat more than you burn, you will gain weight. Conversely, weight will decrease if you consume fewer calories than you burn through physical activity.<\/p>\n<figure id=\"attachment_2112\" aria-describedby=\"caption-attachment-2112\" style=\"width: 800px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-2112\" src=\"https:\/\/scham-online.de\/wp-content\/uploads\/2024\/06\/what-is-a-calorie-deficit-2.jpg\" alt=\"How to Calculate a Calorie Deficit\u00a0\" width=\"800\" height=\"450\" srcset=\"https:\/\/scham-online.de\/wp-content\/uploads\/2024\/06\/what-is-a-calorie-deficit-2.jpg 800w, https:\/\/scham-online.de\/wp-content\/uploads\/2024\/06\/what-is-a-calorie-deficit-2-300x169.jpg 300w, https:\/\/scham-online.de\/wp-content\/uploads\/2024\/06\/what-is-a-calorie-deficit-2-768x432.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-2112\" class=\"wp-caption-text\">How to Calculate a Calorie Deficit<\/figcaption><\/figure>\n<p>To calculate a calorie deficit, you need to determine your calorie intake (BMR) and the calories burned in a day (TDEE) using the following formulas:<\/p>\n<p><strong>Step 1: Calculate BMR (Basal Metabolic Rate)\u00a0<\/strong><\/p>\n<p>BMR is the number of calories needed to maintain basic life-sustaining activities such as breathing, maintaining blood pressure, and digestion. Here, we use the Mifflin-St Jeor Equation:<\/p>\n<ul>\n<li><strong>Men:<\/strong> BMR = 10W + 6.25H \u2013 5A + 5<\/li>\n<li><strong>Women:<\/strong> BMR = 10W + 6.25H \u2013 5A \u2013 161<\/li>\n<\/ul>\n<p>Note:<\/p>\n<ul>\n<li><strong>W<\/strong> is body weight in kg<\/li>\n<li><strong>H<\/strong> is height in cm<\/li>\n<li><strong>A<\/strong> is age<\/li>\n<\/ul>\n<p><strong>Step 2: Calculate TDEE (Total Daily Energy Expenditure)<\/strong><\/p>\n<p>TDEE is the total number of calories you burn in a day, based on the formula:<\/p>\n<ul>\n<li>TDEE = BMR x Activity Factor<\/li>\n<\/ul>\n<p>Activity Factors:<\/p>\n<ul>\n<li>TDEE = BMR x 1.2 if you are sedentary or do not exercise<\/li>\n<li>TDEE = BMR x 1.375 if you exercise lightly 1-3 days\/week<\/li>\n<li>TDEE = BMR x 1.55 if you exercise moderately 3-5 days\/week<\/li>\n<li>TDEE = BMR x 1.725 if you engage in heavy exercise 6-7 days\/week<\/li>\n<li>TDEE = BMR x 1.9 if you exercise intensely twice a day<\/li>\n<\/ul>\n<p>You can calculate BMR and TDEE by entering your information on online calculators or tools available on websites like HelloBacsi.<\/p>\n<p><strong>Step 3: Calculate the Calorie Deficit\u00a0<\/strong><\/p>\n<p>Calorie Deficit = TDEE &#8211; BMR<\/p>\n<p>According to the American Heart Association, you can lose 0.45 kg (1 lb) in a week if you eat 500 calories less than your daily maintenance calories.<\/p>\n<p>For example: If your TDEE (calories burned) is 2,000 calories a day and your intake is 1,500 calories (a calorie deficit of 2,000 &#8211; 1,500 = 500 calories); consistently maintaining these figures for 7 days, you will lose 0.45 kg (1 lb).<\/p>\n<p>You can lose weight faster by increasing the intensity and duration of your workouts to burn more calories.<\/p>\n<h2><strong>3. Safe Calorie Deficit Levels Recommended by Experts\u00a0<\/strong><\/h2>\n<p>Experts recommend starting with a calorie deficit of 200-300 calories and gradually increasing to 500-750 calories to allow the body to adapt gradually.<\/p>\n<figure id=\"attachment_2113\" aria-describedby=\"caption-attachment-2113\" style=\"width: 800px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-2113\" src=\"https:\/\/scham-online.de\/wp-content\/uploads\/2024\/06\/what-is-a-calorie-deficit-3.jpg\" alt=\"Safe Calorie Deficit Levels Recommended\" width=\"800\" height=\"450\" srcset=\"https:\/\/scham-online.de\/wp-content\/uploads\/2024\/06\/what-is-a-calorie-deficit-3.jpg 800w, https:\/\/scham-online.de\/wp-content\/uploads\/2024\/06\/what-is-a-calorie-deficit-3-300x169.jpg 300w, https:\/\/scham-online.de\/wp-content\/uploads\/2024\/06\/what-is-a-calorie-deficit-3-768x432.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-2113\" class=\"wp-caption-text\">Safe Calorie Deficit Levels Recommended<\/figcaption><\/figure>\n<p>Additionally, it&#8217;s essential to ensure adequate calorie intake for energy and safe weight loss:<\/p>\n<ul>\n<li>Women should aim for 1,200 to 1,500 calories per day for safe weight loss.<\/li>\n<li>Men should aim for 1,500 to 1,800 calories per day for safe weight loss.<\/li>\n<li>Overweight or obese adults should reduce total calorie intake by adopting various eating styles over 6 months to 2 years.<\/li>\n<\/ul>\n<h2><strong>4. Who Should Not Follow a Calorie Deficit Diet\u00a0<\/strong><\/h2>\n<p>While the benefits of a calorie deficit in weight loss are undeniable, some individuals with certain health conditions should not follow this diet without consulting a specialist:<\/p>\n<ul>\n<li><strong>People with type 2 diabetes<\/strong>: A lack of calories can lead to dangerously low blood sugar levels.<\/li>\n<li><strong>Kidney problems:<\/strong> Changes in water intake during calorie reduction can strain the kidneys.<\/li>\n<li><strong>High or low blood pressure:<\/strong> Hydration changes and reduced water intake can affect blood pressure.<\/li>\n<\/ul>\n<p>Individuals with these health issues should consult with medical professionals before adopting a calorie deficit diet.<\/p>\n<figure id=\"attachment_2114\" aria-describedby=\"caption-attachment-2114\" style=\"width: 800px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-2114\" src=\"https:\/\/scham-online.de\/wp-content\/uploads\/2024\/06\/what-is-a-calorie-deficit-4.jpg\" alt=\"Who Should Not Follow a Calorie Deficit Diet\u00a0\" width=\"800\" height=\"450\" srcset=\"https:\/\/scham-online.de\/wp-content\/uploads\/2024\/06\/what-is-a-calorie-deficit-4.jpg 800w, https:\/\/scham-online.de\/wp-content\/uploads\/2024\/06\/what-is-a-calorie-deficit-4-300x169.jpg 300w, https:\/\/scham-online.de\/wp-content\/uploads\/2024\/06\/what-is-a-calorie-deficit-4-768x432.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-2114\" class=\"wp-caption-text\">Who Should Not Follow a Calorie Deficit Diet<\/figcaption><\/figure>\n<h2><strong>5. How to Achieve a Calorie Deficit\u00a0<\/strong><\/h2>\n<h3><strong>5.1 Reduce Calorie Intake\u00a0\u00a0<\/strong><\/h3>\n<ul>\n<li>To control food intake, you can apply the following calorie deficit eating tips:<\/li>\n<li>Divide meals: Eat smaller, more frequent meals throughout the day. If still hungry, add vegetables or fruits.<\/li>\n<li>Eat fruits and vegetables: Experts recommend consuming fruits and vegetables daily, as their water and fiber content helps you feel full longer.<\/li>\n<li>Use smaller plates: Smaller plates help you control portion sizes and food intake.<\/li>\n<li>Check food labels: Some foods have nutritional information, allowing you to monitor portion sizes and calorie content.<\/li>\n<li>Use calorie counting tools: Utilize mobile apps or reliable websites to track your intake.<\/li>\n<\/ul>\n<p>Besides following a calorie deficit diet, ensure you drink enough water, consume sufficient protein to maintain muscle mass, and take multivitamins to prevent nutrient deficiencies during the initial stages.<\/p>\n<h3><strong>5.2 Physical Activity\u00a0<\/strong><\/h3>\n<p>Choose 1-2 sports to follow and maintain as a habit or personal interest. Effective calorie-burning activities include:<\/p>\n<ul>\n<li>Swimming<\/li>\n<li>Gym workouts<\/li>\n<li>Running<\/li>\n<li>Cycling<\/li>\n<li>Hiking<\/li>\n<li>Various sports<\/li>\n<\/ul>\n<h2><strong>6. Why a Calorie Deficit Might Not Result in Weight Loss\u00a0<\/strong><\/h2>\n<p>Several factors can affect metabolism, preventing weight loss despite a calorie deficit, such as:<\/p>\n<ul>\n<li><strong>Medications:<\/strong> Weight gain medications, hormonal contraceptives, antidepressants, antipsychotics, and insulin for diabetes.<\/li>\n<li><strong>Lack of sleep:<\/strong> Disrupted sleep affects cortisol levels and metabolism. Sleep apnea also impacts sleep quality and weight loss.<\/li>\n<li><strong>Stress:<\/strong> Prolonged stress affects cortisol levels, hindering weight loss.<\/li>\n<li><strong>Menopause:<\/strong> Hormonal changes disrupt body chemistry, affecting metabolism.<\/li>\n<li><strong>Other health issues:<\/strong> Conditions like polycystic ovary syndrome (PCOS) and metabolic syndrome impact metabolism, making weight loss difficult.<\/li>\n<\/ul>\n<figure id=\"attachment_2108\" aria-describedby=\"caption-attachment-2108\" style=\"width: 800px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-2108\" src=\"https:\/\/scham-online.de\/wp-content\/uploads\/2024\/06\/what-is-a-calorie-deficit-5.jpg\" alt=\"Why a Calorie Deficit Might Not Result in Weight Loss\" width=\"800\" height=\"450\" srcset=\"https:\/\/scham-online.de\/wp-content\/uploads\/2024\/06\/what-is-a-calorie-deficit-5.jpg 800w, https:\/\/scham-online.de\/wp-content\/uploads\/2024\/06\/what-is-a-calorie-deficit-5-300x169.jpg 300w, https:\/\/scham-online.de\/wp-content\/uploads\/2024\/06\/what-is-a-calorie-deficit-5-768x432.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-2108\" class=\"wp-caption-text\">Why a Calorie Deficit Might Not Result in Weight Loss<\/figcaption><\/figure>\n<p>&nbsp;<\/p>\n<h2><strong>7. Dietary Tips When Aiming for a Calorie Deficit\u00a0<\/strong><\/h2>\n<h3><strong>7.1 Eating Less to Speed Up Weight Loss?\u00a0<\/strong><\/h3>\n<p>The answer is no. A significant calorie deficit in a short time can have adverse effects, causing:<\/p>\n<ul>\n<li>Fatigue<\/li>\n<li>Nausea<\/li>\n<li>Dehydration<\/li>\n<li>Constipation<\/li>\n<li>Headaches<\/li>\n<li>Food cravings<\/li>\n<\/ul>\n<p>Even if you force a 500-calorie deficit, your body will need time to adjust and adapt.<\/p>\n<h3><strong>7.2 How Many Calories to Deficit to Lose 1kg?\u00a0<\/strong><\/h3>\n<p>As mentioned, maintaining a 500-calorie deficit daily for 7 days results in a 0.45 kg (1 lb) weight loss, equivalent to 3,500 calories. Therefore, to lose 1 kg, you need a deficit of 7,000 calories over 2 weeks.<\/p>\n<figure id=\"attachment_2109\" aria-describedby=\"caption-attachment-2109\" style=\"width: 800px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-2109\" src=\"https:\/\/scham-online.de\/wp-content\/uploads\/2024\/06\/what-is-a-calorie-deficit-6.jpg\" alt=\"How Many Calories to Deficit to Lose 1kg\" width=\"800\" height=\"450\" srcset=\"https:\/\/scham-online.de\/wp-content\/uploads\/2024\/06\/what-is-a-calorie-deficit-6.jpg 800w, https:\/\/scham-online.de\/wp-content\/uploads\/2024\/06\/what-is-a-calorie-deficit-6-300x169.jpg 300w, https:\/\/scham-online.de\/wp-content\/uploads\/2024\/06\/what-is-a-calorie-deficit-6-768x432.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-2109\" class=\"wp-caption-text\">How Many Calories to Deficit to Lose 1kg<\/figcaption><\/figure>\n<h3><strong>7.3 Avoid Cutting Too Much Protein<\/strong><\/h3>\n<p>The body struggles to maintain muscle mass if protein intake is cut while achieving a calorie deficit. Protein builds muscle and is crucial for maintaining metabolism. A slow metabolism leads to calories being stored as fat.<\/p>\n<p>Therefore, maintain a moderate calorie deficit to utilize stored fat while preventing muscle loss.<\/p>\n<h3><strong>7.4 Don&#8217;t Cut Too Many Calories\u00a0<\/strong><\/h3>\n<p>A large calorie deficit over a short time leads to increased hunger, causing overeating and potential weight gain. Initially, cut a small number of calories to avoid excessive hunger, then gradually increase the deficit as desired.<\/p>\n<p>We hope this information helps you understand the principle of <a href=\"https:\/\/scham-online.de\/what-is-a-calorie-deficit\/\"><strong>calorie deficit<\/strong><\/a> for safe and effective weight loss.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>One of the key principles for effective weight loss is maintaining a calorie deficit. However, not everyone knows how to eat in a calorie deficit correctly and maintain an appropriate calorie level for safe weight loss while ensuring good health.\u00a0Let&#8217;s Scham-online.de explore what a calorie deficit is and how to eat in a calorie deficit [&#8230;]\n","protected":false},"author":1,"featured_media":2110,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[23],"tags":[],"_links":{"self":[{"href":"https:\/\/scham-online.de\/wp-json\/wp\/v2\/posts\/2107"}],"collection":[{"href":"https:\/\/scham-online.de\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/scham-online.de\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/scham-online.de\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/scham-online.de\/wp-json\/wp\/v2\/comments?post=2107"}],"version-history":[{"count":1,"href":"https:\/\/scham-online.de\/wp-json\/wp\/v2\/posts\/2107\/revisions"}],"predecessor-version":[{"id":2115,"href":"https:\/\/scham-online.de\/wp-json\/wp\/v2\/posts\/2107\/revisions\/2115"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/scham-online.de\/wp-json\/wp\/v2\/media\/2110"}],"wp:attachment":[{"href":"https:\/\/scham-online.de\/wp-json\/wp\/v2\/media?parent=2107"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/scham-online.de\/wp-json\/wp\/v2\/categories?post=2107"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/scham-online.de\/wp-json\/wp\/v2\/tags?post=2107"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}