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Once you decide to lose weight, it can be difficult to know what to do next. (Should you try the keto or the DASH diet, for example?) But whatever type of diet you are on, there is one weight loss rule that is clutching: You must create a calorie deficit. , or when you burn more calories than you without it, you are unlikely to lose weight.
Sounds super simple, right? Well, there is some detective work involved at the start to figure out how many calories your body needs, followed by a little math to figure out what you need to be consuming to be in deficit. And then, of course, you have to figure out what it really looks like in the food department to help you achieve your goals.
Of course, you weren’t born with the knowledge of calorie deficits, how to figure out your own, and what you need to do to put it all into action. Don’t get overwhelmed, though: there are plenty of ways to approach this. Here is all you need to know.
First of all, what is a calorie deficit?
A few basics: A calorie is a measure of energy. Calories from food provide your body with the energy you need to survive. When you eat food, it is broken down by your body to release that energy which will either be used immediately or stored for later, depending on what you need at the time.
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Your body needs a certain number of calories to maintain your weight, says Keri Gans, RD, author of The regime of small changes. And so, “a calorie deficit occurs when you consume fewer calories than your body needs to maintain your current weight,” she explains. If you consume fewer calories than your body needs, your body will turn to the calories that you have stored for burning for energy. As a result, you will lose weight.
Every person’s calorie needs and deficits are different and depend on many factors, such as the amount of exercise you do, your genes, hormones and metabolism, says Sonya Angelone, RD, spokesperson for the Academy. of nutrition and dietetics.
How Many Calories Do You Need To Lose Weight?
It can be a bit tricky to figure out your exact calorie deficit, but in general it is believed that shaving 500 calories from your daily intake should result in a weight loss of one pound per week.
“The classic definition is based on the fact that a pound of fat contains 3,500 calories,” says Angelone. “If you eat 500 calories less than the amount you need to maintain your weight, you will lose a pound in a week.” If you want to lose two pounds per week, you can try a daily 1000 calorie deficit. You usually don’t want to cut more calories than that. “Healthy weight loss is considered one to two pounds per week,” notes Gans.
However, you don’t necessarily have to cut 500 calories a day from your diet to lose weight. “Any deficit will lead to weight loss,” says Angelone. “It will just take longer or shorter, depending on the size of the deficit.”
However, creating a calorie deficit is not a perfect science. The speed of your metabolism is a factor, with type of calories you eat, says Angelone. (Some nutrients, like sugar, are depleted more easily and faster than those with fiber, she explains.) Your body also compensates for short-term calorie changes, temporarily boosting your metabolism if you eat more for a few. days and reducing it if you eat less.
How do I determine my calorie deficit for weight loss?
There are many ways to determine your calorie deficit, and some are more accurate than others. There are different ways to calculate calorie needs, but Angelone says she typically uses the Harris-Benedict equation, the Mifflin-St Jeor equation, or the Katch-McArdle formula with her clients. Here’s how to determine your deficit in a few different situations.
With your doctor or nutritionist
Each practitioner has a slightly different approach. Angelone will take calculations based on body measurements like weight and height, as well as level of exercise. And Gans prefers a more low-key approach. “I try to keep the math out of the equation and instead focus with my patient on small changes that can naturally lead to weight loss,” she says.
But some practitioners may even send you for metabolic tests, which measure how many calories you burn while at rest (like when you’re sitting down), to try and get an accurate number.
With a formula
There are several formulas to help you calculate your calorie needs, but a study published by the Journal of the Academy of Nutrition and Dietetics found that the Mifflin-St. Jeor’s equation is very precise. This equation calculates your Basal Metabolic Rate (BMR), which is the minimum number of calories your body burns while at rest.
For women, the Mifflin-St. Jeor’s equation is: BMR = (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) – 161.
So the BMR equation for a 25 year old woman who is 5’4 ” tall and weighs 150 pounds would be: BMR = (10 x 68) + (6.25 x163) – (5 x 25) -161 = 1413 calories
the Harris Benedict equation is often used for comparison purposes. This equation is: BMR = 655.1 + (9.563 x weight in kg) + (1.850 x height in cm) – (4.676 x age in years).
For the same 150-pound woman, the BMR using the Harris Benedict equation would be: BMR = 655.1 + (9.563 x 68) + (1.850 x 163) – (4.676 x 25) = 1490 calories
The results are slightly different depending on the formula you use. And, Angelone points out, “this is still an estimate, as there are many factors that affect weight loss.”
With an online calculator
Don’t feel like doing the math? There are many calculators online that can help you. The National Institute of Health’s bodyweight planner is a good one to try, Angelone says. It looks at your current weight and fitness level, as well as your weight loss goals, and helps you determine the number of calories you need to absorb to lose weight during the time period you specify. A nice bonus: It also tells you how many calories to aim for once you hit your target weight to help keep it off.
Okay, so now how do I get to that calorie deficit?
There are different ways to create a calorie deficit and ideally you would take all of these changes into account:
- Do more weight training. Exercise in general can help burn more calories, but strength training helps increase your body’s energy needs by increasing the number of calories you burn while resting, Angelone says. Muscles “require calories or energy 24/7, so if you have more lean muscle mass, you will need more calories to maintain your weight. So you won’t have to cut down on food as much to create a deficit, ”she says.
- Reduce your carbohydrate intake. Your body converts most of your body’s carbohydrates into sugar, and those calories are still absorbed or stored in your body for later use, Angelone says. Cutting back on your carbs means your body will store less for the future.
- Add more protein, fiber and healthy fats to your diet. “Build up your meals with foods high in fiber, such as fruits and vegetables, so that you are still satisfied even though your dish size may be smaller than what you are used to,” Gans says. Adding more fiber, protein and healthy fats to your meals “will help you stay satisfied longer and help you eat less,” adds Angelone.
- Stop eating after dinner. Angelone says it’s usually “the best way” to get into a deficit. “Most people have already met their calorie needs, so eating after dinner or before bed only adds extra calories,” she says.
- Keep a food journal. Yeah, you’ve heard it before, but it actually works. Writing down what you eat on a regular basis can be revealing and can also help you plan what to do next. “Just watch the amount consumed,” says Angelone. “Cut it down slightly from there to avoid getting too hungry, then overeating later.”
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