Reach your calorie deficit in 3 easy steps

Reach your calorie deficit in 3 easy steps

    A calorie deficit, that is, expending more calories than you consume daily, can help you lose weight and maintain it in the long run. Calculating, creating, and maintaining a calorie deficit doesn’t mean stopping eating or getting very hungry. All you have to do is track your daily calorie intake.

    Figuring out how to maintain a calorie deficit should not be a feat; It is an easy calculation designed for safe and effective weight loss, hassle-free and stress-free.

    What is a calorie deficit?

    As Dana Ellis Hunnes, a senior clinical dietitian at UCLA Medical Center and author of Recipe For Survival, explains, a calorie deficit occurs when more calories are burned through exercise and daily living than is consumed at mealtime. , it’s that simple.

    «There’s more than one way to achieve a calorie deficit. One way would be to consume fewer calories than you expend, and the second way would be to burn more calories than you consume. The third way would be a combination of the two. You’ll consume fewer calories and burn more calories than you consume overall. (How to calculate a calorie deficit for weight loss).

    What are the benefits of maintaining a calorie deficit?

    It has physical and mental benefits.

    you will lose weight

    You can reduce inflammation

    maybe you will live longer

    you will stress less

    (Learn how to calculate your calorie deficit here)

    How to calculate calorie deficit in 3 steps

    1. Calculate your daily maintenance calorie intake

    To calculate your daily maintenance calorie intake, or calories needed to maintain your weight, you need to know your current height and weight. First, calculate the basal metabolic rate (BMR).

    Men: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5

    Women: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161

    Basal metabolic rate is the number of calories the body consumes at complete rest.

    2- The next step is to know the daily activity level. To do this, we multiply the BMR by your activity factor. If you’re between two levels of activity, choose a number in between.

    – Built-in 1.55

    -Moderately active 1.85

    -Very Active 2.2

    -Extremely Active 2.4

    BMR x Activity Factor = Maintenance Calories

    2. Adjust your calorie intake to lose weight

    Now that you know your maintenance calories, say 2,500 calories, the next step is to calculate the caloric intake needed to lose weight. 1 kilo of body fat is equivalent to about 7,700 calories, and the ideal is to lose 0.5-1 kg per week:

    500 calorie deficit per day = 3,500 calorie deficit per week

    700 calorie deficit per day = 4,900 calorie deficit per week

    This is achieved through a combination of reducing calorie intake and increasing calorie burn.

    3. Adapt physical activity

    Changing the diet is only part of the calorie deficit because exercise must also be considered. Calories from food are added to the daily total, and the exercise app subtracts calories from the total. If the goal is to lose weight, the total net calories should be about 500 calories below the BMR.

    Calories from Food – Calories from Exercise = Net Calories

    The best way to estimate calories burned during exercise is to use a device that measures heart rate based on age, weight, and activity level.

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