A calorie is a unit of measurement that is used to quantify energy. Two main types of calories are described as either kilocalories or calories (kcal). The term Calorie is often used in an application with food and diet. Calorie deficit refers to the number of calories you consume versus the Calorie you burn, which can be expressed as Calorie intake minus Calorie burnt.
Calorie intake would typically consist of Carbohydrate, Protein, and Fat that is found in food. Food items that are considered high Calorie include Noodles (440 Cal), French Fries (350 Cal), and Chocolate Cake (356 Cal). Exercise can also increase Calorie expenditure by increasing heart rate and blood flow to muscles, which will burn calories during the activity and at rest.
What is Calorie Deficit:
A calorie deficit is a difference between the number of calories you take in and the number your body uses. A calorie deficit means weight loss; calorie surplus means weight gain. The more you cut back on food, the greater your calorie deficit will be. If you consistently eat fewer calories than your body needs to maintain its current weight, it will gradually lose fat and eventually reach a healthy “set point.” This is what’s known as maintaining a Calorie Deficit.
In layman’s terms, a calorie deficit can be defined as Calorie intake being less than calories burnt. In short, Calorie Deficit is the amount of energy you take in minus the Calorie you expend.
A Calorie Deficit can also happen with exercise if you work out for longer periods or are more active during daily routines (even walking). Your goal should be to create an average Calorie Deficit of 500-1000 every day by eating healthily and exercising regularly. This Calorie Deficit will help you lose weight and body fat.
In order for a negative calorie balance to occur, your goal must be to burn more than what you eat over time. Calorie Deficit is easy to understand when you think about it in terms of negative Calorie balance. In a nutshell, if you eat more than what you burn for 24 hours, there will be a negative calorie balance for the day which would mean that your body needs less energy from food and might start burning fat stores. A Calorie deficit also means that your body is running out of food sources to burn through (which are primarily carbs). You hit ketosis faster because your body turns to use your fat for fuel instead.
How to Calculate Calories:
It is important to know how many Calories you need to maintain your current weight. If you are currently at a Calorie deficit of more than 250 Cal/day, it could be considered dangerous and might lead to malnutrition, low blood sugar, dehydration, and a multitude of other health complications. A calorie deficit of more than 1000 Cal/day can lead to death from malnutrition.
You should not only focus on Calorie intake as part of Calorie Deficit but also Calorie expenditure. Calorie intake and Calorie expenditure can be determined by your Lifestyle Activity Level (LAL). Your LAL will influence the number of calories you should eat every day to maintain weight loss or stay healthy.
You are sedentary: The calorie requirement is 2000-2100 Cal/day. You do not exercise regularly and you spend most of your time in front of a computer.
You have an active lifestyle: Calore requirement is 2500-2750 Cal/day. You exercise regularly and use public transportation if possible (e.g., walk to work)
You have a very active lifestyle: the Calore requirement is 3000+ Cal/day. You regularly exercise 2-3 hours every day, work as an athlete or professional sportsman or do heavy manual labor.
You are pregnant: Calore requirement is 2000-2200 Cal/day (pregnancy lasts 9 months). The Calorie requirements of a woman change drastically during pregnancy and the Calorie intake should reflect this change.
You are breastfeeding: Calore requirement is 2000-2175 Cal/day (up to 6 months after delivery). Six months after childbirth, women’s Calorie needs a return to their pre-pregnancy levels, but they still require extra Calorie intake until they stop breastfeeding for good.
You are underweight: Calore requirement is 1800-2200 Cal/day. If you are underweight, your Calorie needs will be higher than the Calorie requirements of people with similar LALs. If this is your case, make sure to talk to your doctor about Calorie intake and calorie expenditure.
You are overweight: Calore requirement is 1900-2100 Cal/day. To lose weight, you should eat fewer calories than you burn. The goal should be a Calorie deficit of 500-1000 Calories every day which would lead to 1 pound of weight loss per week (500 Calories x 7 days = 3500 Calories = one pound).
You are obese: Calore requirement is 1800-2000 Cal/day. The American Heart Association recommends that Calorie intake be reduced by 500 Cal per day.
The Calorie deficit is the number of calories you need to burn every day to lose weight. It represents the average amount of calories you should eat less than your Calorie expenditure (the Calore requirement). A negative Calorie balance will lead to ketosis where your body starts burning fat stores instead of carbs and leads to weight loss.
Calories burned to depend on the following factors: Physical activity, Weight, Height, Age, Gender, Lean Body Mass (LBM), Body Surface Area (BSA)
Some examples are provided below :
Woman T1 = 1.37m X w2 + 0.90m X h2 + 0.55m X a2 -1,076 Cal/day
Woman T2 = 1.62m X w2 + 1.11m X h2 + 0.35m X a2 -1,303 Cal/day
Woman T3 = 1.74m X w2 + 0.96m X h2 + 0.42m X a2 -1,224 Cal/day
Man T4 = 1.78m xw 2 +0 .90 m xh 2+0 .68 m xa 2- 1938 Cal/ day
Man T5= 1 .72 m xw 2+1 .07 m xh 20 .72 m xa 2-2038 Cal/ day
Man T6= 1.68 m xw 2+1 .16 m xh 20 .62 m xa 2-1981 Cal/day
Calorie Deficit should not exceed 1000 Cal/day if you are obese (BMI>30). If your Calore expenditure is 1800 Cal/day, the recommended calorie intake should be only 800 Cal, only! Exercise alone cannot lead to weight loss, Calorie deficit is required for weight loss to occur.
People should make sure that their daily calorie intake does not exceed 2000 Cal as a 2000 Cal diet can lead to long-term health problems such as malnutrition and lack of energy.
Please consult with your doctor before starting a Calorie-deficit diet. He or she can help you estimate your Calore expenditure and Calorie needs as well as determine if Calorie deficit is right for you.
Benefits of Calorie Deficit:
Some benefits of Calorie Deficit include:
Reduced Calorie intake
Improved Calorie expenditure
A Calorie deficit which leads to weight loss
Possible reduction in disease risk
Improved mood and energy levels
Better physical performance and endurance
More Calore and calorie burning during exercise and at rest.
YOUR BODY REQUIRES A MINIMUM OF 1000 Calories a day. If you intake less than 1000 Cal/day your body will start using Calore from your muscles, organs, and bones. Your heart is a muscle – it needs fuel – it needs Calore – if you deprive it of Calore by taking in too few calories, you can starve your heart into not beating properly. To keep the most important organ in your body beating strong,
Risks of Calorie Deficit:
Unhealthy loss of muscle mass
Bone density loss weakens the skeleton and increases the risk of fractures as you age
Inadequate calorie intake can lead to malnutrition, lack of energy, fatigue, etc.
Calorie Deficit is not recommended for everyone, especially if Calore expenditure is low or other health conditions exist. Calorie deficit should only be used by healthy individuals who have a normal Calore expenditure and Calorie needs.
Main Sources of Calories:
Some examples of foods that contain Calorie:
A Calorific drink contains calories in the form of sugar and other natural carbohydrates.
A Caloric cake contains calories in the form of sugar and other natural carbohydrates.
A Calorie cereal contains calories in the form of sugar and other natural carbohydrates.
Cheese is a milk product containing calories in the form of fat and protein.
Lasagna, spaghetti, noodle soup, or any type of meatball with sauce has calories in the form of fat and protein.
Milk is calories in the form of fat and protein.
A Caloric burger contains calories in the form of fat and protein.
A Caloric chocolate bar contains calories in the form of sugar and other natural carbohydrates, fat, and protein. A Calorific pizza contains calories in the form of fat, protein, and carbohydrates.
A Caloric cake contains calories in the form of sugar and other natural carbohydrates, fat, protein, and carbohydrates.
If Calorie Deficit Happens:
If you’re not sure if your Calorie deficit is appropriate, consult with your doctor. A calorie deficit is only recommended for healthy individuals and may lead to health problems in people who do not have a normal calorie expenditure and Calorie needs. Calorie Deficit is not recommended for everyone, especially people with Calore expenditure problems or other health conditions.
People should make sure that their Calorie intake does not exceed 2000 Cal as a 2000 Cal diet can lead to long-term health problems such as malnutrition and lack of energy.