The Calorie Deficit – The Key to Diet Success
Anyone who deals with the topic of diets nutrition and weight loss has certainly heard of the calorie deficit. But what exactly is it?
The explanation is very simple: calorie deficit simply means that you should always consume more calories than you consume (in about the same amount of time).
This achieves a negative energy balance and the body begins to break down body fat.
How your calorie expenditure is composed and how to get into the calorie deficit is easiest to get into the calorie deficit, you will learn in the following text.How to calculate your calorie deficit
It is actually not calculated at all, but rather determined individually.
First of all, it is important that you know your calorie needs.
This is made up of your base and performance turnover. The basal metabolic rate
The basal metabolic rate is the energy that your body needs per day (24h) at complete rest, i.e. without any physical exertion, and maintaining a constant body temperature (36-37°C). (1)
Your body uses this energy to maintain all the involuntary processes in the body, such as breathing, heart, metabolism or digestion.
The basal metabolic rate varies from person to person and depends on factors such as gender, age, height, weight, muscle mass, general health and even the respective daily condition and climate.
The higher your basal metabolic rate, the higher your energy consumption, i.e. the more energy your body consumes, the more energy you have to supply it again.The output turnover
Performance metabolic rate, on the other hand, is the energy that your body needs in addition to the basal metabolic rate to perform physical activities and activities, such as all movements and sports.
The more active you are, the more energy you need and the higher your power turnover. You will also feel much more energetic. (2)
But this also means that you can then feed yourself more food, since you also consume more. Total turnoverThe total requirement is made up of the basal metabolic rate and the power turnover
The sum of basal and performance metabolic rate make up your total metabolic rate, which you should know in order to be able to calculate what calorie deficit you need to lose weight.
You can calculate both exactly, the basal metabolic rate, e.g. with the Harris-Benedict formula, the power turnover with the PAL factor or the MET value (e.g. with various computers on the Internet).
However, there is also a simple formula to determine your personal total sales, and that is this:Formula:
Body weight in kilograms times 25 to 30 = total turnover per day.
Keep in mind, however, that this value can only be an approximate guideline.
Your actual calorie needs may vary: for example, if you work sitting down, you consume less than someone who works hard physically. Determine calorie deficitYou should know your daily calorie needs in order to lose weight effectively.
If you have calculated your total turnover or even already know it, then you then determine the amount of calories you consume through food.
The difference between the total turnover and the actual amount of calories consumed is then your calorie deficit.
You have calculated that you have a total turnover of 2500 kcal per day. For the desired fat loss, you want to set your calorie deficit. You therefore set your daily calorie intake at 2000 kcal per day. So your calculated calorie deficit is 500 kcal (2500 – 500 kcal). Summary:
Your calorie requirement depends first of all on your basic needs, i.e. on what your body basically needs and on the performance requirement, which increases through exercise and sport.Change of diet instead of radical diet – How high should your calorie deficit be?An app helps you to meet your calorie needs pretty accurately.
How high you set your calorie deficit depends on different factors. For example, how healthy and conscious you already eat, how high your body fat percentage currently is and how quickly you want to lose fat.
However, you should not forget that your body always needs a certain number of calories during a diet to stay fit and strong.
In addition, it is particularly important during this time that you consume enough vitamins and nutrients.
So you should always take it slow and not overdo it with the calorie saving, otherwise there is a great risk that you can not last so long.
A calorie deficit of e.g. 500 calories a day (as in the calculation above) is already an ambitious goal, you should not plan more. (2)
On the contrary – it would even be advisable that you first take a calorie deficit of 300 kcal a day.Your total daily requirement – 500kcal is the maximum you should set yourself.
In general, this can be handled well, possibly small nutritional sins are quickly ironed out again and you can also hold out well in the long term.
And that is – in my opinion – also most important for motivation, that you find a way that does not let you fail at the slightest stumbling block.
And above all: counting calories does not mean starving!
Rather, it means that you can always eat your fill, but more consciously and with those foods that are right for your body and help you lose fat. Summary:
Make sure to be a maximum of 500kcal daily in the calorie deficit. To make it easier for you and to stay motivated, you should prefer a calorie deficit of 300kcal. Sport supports you in your project
Apart from the fact that exercise and regular exercise should always be part of any weight loss plan, it is also particularly recommended to make it easier for you to achieve your calorie deficit.
You burn extra calories, can start your fat burning engine and build muscle.
This shapes your body, gives it a firmer appearance AND also increases your basal metabolic rate (this means that you basically burn more and more calories, even if you are not doing anything)! (3)
In addition to regular endurance training, you should also do strength training.
Targeted exercises that you can do at home may be sufficient. Summary:
Sport should not be missing in any diet and helps you to stick to your nutrition plan. Six simple but effective exercises to do at home
Below you will find 6 simple exercises that you can do at home with a maximum of two dumbbells.
Recommendation: Training without equipment – 14 daily schedule for weight loss and muscle buildingCrunchesMaking crunches with a friend can help you execute properly.Lie on your back, bend your legs and place your heels on the floor.Place your hands at the back of your head (but only lightly. Now lift your head and shoulders off the ground.