Caloric Defit – Calculation formula

What is a caloric deficit? When it comes to weight loss, there are so many myths and magical solutions that there are almost too many to count them! Most of the time it seems simple. But in reality it is much more complicated than it seems, so allow me to reveal you …

Caloric deficit – Definition

For calorie deficit, a simpler definition cannot be found elsewhere.

In very simple terms, a deficiency of calories is a lack of calories. It is used when a person tries to lose weight and wants to be able to burn more calories than he consumes every day. Experts say this method can be useful even if you don’t move or want to spoil yourself from time to time. The problem with the deficiency of calories is that if you reduce the diet too much. It can start influencing metabolism in a negative way (it can slow down). And even make sure that your body goes in survival mode. That is, it accumulates the calories that give instead of burning.

What is a caloric deficit?

What does calorie deficit mean? A caloric deficit occurs when consumed less calories than expenditure while you are active. For example, if you burn 2,200 calories, but consumption only 1,800 calories from food and drinks, means a shortage of 400 calories.

Our bodies are fantastic and when it comes to weight loss. There is no «unique approach for everyone»; It should be completely personal for you.

So it’s about calculating the deficit: one of the greatest problems that people have is too aggressive deficit. When their weight begins to balance, they have no choice but to consume less calories and nobody wants it!

A recommended guide would be a beginning of the start between 200 and 300 calories.

For example, a 105 kg man, 24 years old, suppose we have a deficit of 200 calories to start his weight loss trip. This would mean that if they consume their 2110 calories in food and drinks, it should burn other 200 calories through physical exercises to enter a caloric deficit. Which leads to weight loss!

How to calculate your caloric deficit?

The calories are those that give your body the energy it needs to perform all its functions and support even the most intense training. The first thing you need to know is that there is a basic calorie amount you need to stay healthy and live.

To calculate it, there is a mathematical method: it multiplies the body weight by 26 and 28. That is, if weigh 80 kilograms, 80 x 26 = 2080 and 80 x 28 = 2240. So you have to calculate the calories that burns during movement and daily physical activities.

You should also consider the basal metabolic rate (which is what you burn to work), which also has your calculation method. In men: 10 x weight (in kg) + 6.25 x height (in cm) – 5 x age (years) + 5. And in this figure, add your level of activity which is 1.55 if you are sedentary, 1.85 for moderate activities, 2.2 for an activity and 2.4 for an intense activity. This number is added to the BMR to find maintenance calories.

Everything seems crazy, but it is what brings you the clearest number of calories that burns and how your deficit should appear. The caloric deficit can be reached in two ways. Eat less or by increasing the amount of exercise. The idea is that it consumes about 500 calories less than normally burned.

Tips and recommendations to follow

With less calories, it is important to eat foods that provide the body with the nutrients. Eat smaller meals during the day and remain well hydrated. In addition, it is essential to sleep enough and, where possible, reduce stress. Because stress has a negative effect on weight and food habits.

Remember that the number of calories should not be too small, otherwise you risk having health problems. You will start losing more than you calculated with the mathematical method will not help you lose weight faster, but it will make you sick. That’s why the lack of too large women is dangerous for health.

Read also the article: Sarmatic Calories – Blue on diet or caloric bombs?

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