Weight loss and calorie deficit: what is it and how is it calculated? + Calculator

Caloric deficit is a phrase that is quite familiar in the world of lifestyle and weight loss. Most diets with the goal of shedding excess pounds are based on a caloric deficit.

How to understand caloric deficit easily and calculate it correctly? Calculator of energy intake, output, basal metabolic rate and many other interesting information about weight loss you can read in the article.

What is calorie deficit?

The energy value of food is given in calories (or kilojoules).

A calorie deficit means that energy expenditure will be greater than energy (calorie) intake.

This puts the body in an energy (calorie) deficit and the body starts to draw the energy it needs from stored fat reserves.

As a result, weight loss occurs.

The clearest way to calculate energy intake and expenditure is daily. In other words, how much energy (kcal) we take in and, conversely, how much energy we expend per day.

In order to calculate the caloric deficit, it is necessary to know the daily energy intake/output, which is individual and multifactorial for each person.

However, be careful not to become a slave to numbers and calorie tables.

If you are not a professional athlete, it is enough to know your approximate intake and output to regulate your optimal body weight. However, it is not necessary to calculate the exact energy per calorie difference.

Energy intake

To function properly, the human body needs regular energy intake, which it then uses for various internal processes (organ function, thermoregulation, substance transport, development and growth, muscle contraction...).

Each food and drink has its exact energy value, which is indicated in the nutritional tables on the product packaging. The energy value of a food is given in calories. The amount of this value depends on the exact composition of the food.

Foods contain basic macronutrients, namely protein, fat (lipids) and carbohydrates (complex and simple sugars).

• 1 gram of fat has 9 kcal
• 1 gram of carbohydrate has 4 kcal
• 1 gram of protein has 4 kcal
  • Interesting information:
    Essential nutrients in the human diet: what are proteins, sugars, fats?

The thermal effect of foods also plays a role in accurately calculating energy intake. The thermal effect refers to the energy the body must burn to break down (digest and process) the macronutrients (fats, carbohydrates and proteins) ingested.

• The thermic effect of fats is 0-5%
• The thermic effect of carbohydrates is 5-15%
• The thermal effect of protein is 20-30%

If you include protein-rich ingredients in your diet, you will increase the thermic effect of the food and therefore the number of calories your body burns when digesting it.

When losing weight, it is advisable to increase your intake of protein and vegetables (fibre).

Conversely, it is advisable to reduce the intake of simple sugars, excessively fatty foods and alcohol.

Daily energy intake is therefore the sum of calories (energy) taken in from food and drink during the day.

The energy value of food can be found on the packaging of individual products, on websites and on mobile apps specifically designed to calculate energy intake.

Our tables for a basic overview of the amount of energy in food:
Calorie tables: what are the nutritional/nutrient values of foods?

Energy expenditure

Just as our bodies take in energy, they also give it out. The human body continuously performs vital functions such as breathing, transporting blood or digesting food and storing nutrients. The body therefore burns the energy it takes in.

The total daily energy expenditure (CDEV) consists of:

• Basal metabolism
• Energy burned by movement
• Thermal effect of food

Basal metabolic rate (BMR)

Basal metabolism represents the burning of energy for the proper functioning of basic life functions. Basal metabolism works even when we are doing nothing.

Therefore, basal metabolism does not include added physical activity.

The basal metabolic rate is individual and is influenced by several factors. In particular, age, gender, height, weight, health, genetic factors and lifestyle play a role.

Calculator and more information:
Calculating BMR - Calculator What is my basal metabolic rate?

Energy burned by added activity

Physical activity in the form of various exercises and sports increases energy expenditure, supports the cardiovascular system and regulates digestion. More common activities such as walking during the day, walking the dog, manual activity, cleaning or shopping also fall into this category.

Physical activity plays an important role in weight loss and weight management. In addition to burning energy itself, sports also strengthen muscles and shape the body.

How to easily understand the calorie deficit?

1. The human body must receive a complete diet in order to function physiologically
2. Energy is taken into the body in the form of food and drink
3. The energy value of food is given in calories (kcal)
4. During the day, energy is expended (burned) in the form of basal metabolism and added physical activity
5. If we take in more energy than we expend - we gain weight
6. If we take in as much energy as we expend - we do not gain or lose weight
7. If we take in less energy than we expend - there is a calorie deficit and we lose weight

Calculating the calorie deficit

The first step is to calculate the basal metabolic rate. The BMR value is individual and its calculation is ideally done with a special calculator.

After entering the parameters of age, weight, height, gender and other data, the calculator will calculate an approximate basal metabolic rate. That is, how many calories your body burns without added physical activity.

The next step is to find out the approximate added physical activity. However, this is always an approximate value because physical activity and exercise cannot be calculated to exact calories. This figure varies due to different activities and different schedules on different days.

If we keep a record of the number of calories taken in from the diet, know the basal metabolic rate and the approximate value of physical activity, it is easy to determine the calorie deficit.

If the sum of the basal metabolic rate and the added physical activity is greater than the value of calories ingested from the diet, a caloric deficit occurs.

Example:

If we take in 2000 kcal per day in diet, burn 1700 kcal by basal metabolic rate, 500 kcal by added physical activity, and burn 200 kcal by the thermal effect of food, we are in a caloric deficit of -300 kcal in the final daily result.

Therefore, we recommend that you enter the individual parameters into a calculator and calculate your own indicative values of expenditure and intake.

Calculators are now available for the approximate calculation of the total energy expenditure CDEV, which take into account the added average physical activity in addition to the basal metabolic rate.

Calculate the approximate amount of energy you need and consume per day:

Calculator with more information:
Calculating BMR - Calculator: What is my basal metabolic rate.

How big should the calorie deficit be?

Calorie deficit is the basis of various diets and eating plans. Its amount affects the speed of results, sustainability and health risks. It is therefore necessary to set its value correctly.

One of the most common problems in setting the amount of caloric deficit is the creation of an insufficient or, on the contrary, too large energy value.

Example:

If you normally consume 1,700 calories per day in your diet and suddenly restrict your caloric intake to 1,000 calories, this is an excessive decrease in energy. If you exercise and play sports at the same time, you need to provide your body with the necessary nutrients for physiological functioning.

Over time, too large a calorie deficit can manifest itself in poor mood, irritability, fatigue, lowered immunity or impaired digestion and metabolism.

The ideal is a moderate sustainable calorie deficit, which produces effective results without negative side effects. In particular, it is more practical in the long term for the sustainability of the gained body weight.

Individuals who lose 0.5 kg over the course of a week through a healthy approach and diet will more easily maintain their desired weight than individuals who lose weight excessively fast and unhealthily.

Slower healthy weight loss is beneficial for regulating metabolism, blood pressure, cholesterol and blood sugar levels.

The most common method of calculating caloric deficit is to determine the weight we want to reduce over time.

One kilogram of fat has approximately 7700 kcal.

Example:

If we want to lose half a kilo a week, we must remember that half a kilo represents approximately 3700 calories. Therefore, we must create a caloric deficit of approximately 500 kcal per day.

A higher calorie deficit is no longer considered optimal.

Target weight and amount of energy?

Calculator and more information:
Target weight calculator: lose weight, gain weight, maintain weight?

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What to watch out for when losing weight:

• Don't be a slave to numbers and math
• Know your daily intake and output
• If you are not sure, consult an expert
• Eat regularly and nutritiously
• Adequate intake of all macronutrients in your diet
• Adequate intake of protein in the diet
• Adequate intake of vegetables and fibre
• Eliminate intake of simple sugars
• Eliminate excessive intake of fatty foods
• Elimination of liquid calories in sweetened beverages
• Dietary modification is supplemented by regular physical activity

For more useful information, see our articles:

• How to lose weight at home and healthily? Appropriate diet, exercise and supplements
• How to lose weight and break down/burn fat?
• Weight loss and diet: How to eat right, healthy and diet?
• How does a healthy Mediterranean diet affect a person's health and weight loss?
• What is metabolic syndrome and what are its most common complications?
• Obesity and its health consequences: It's not just an aesthetic problem
• High blood pressure: What is hypertension, what are its symptoms and causes? Table
• Diabetes mellitus: why does it occur, what are its symptoms and complications?