What Is a Calorie Deficit, and How Much of One Is Healthy?

What Is a Calorie Deficit, and How Much of One Is Healthy?

A calorie deficit is a state where you burn more calories than you consume. This can lead to weight loss, as your body uses stored energy sources for fuel. Research suggests that a 500-calorie deficit may help with weight loss, but this number depends on various factors and can vary from person to person.

What Are Calories?

Calories are the units of energy you obtain from foods and beverages. Calorie expenditure refers to the amount you expend or burn each day. It includes three components:

1. Resting Energy Expenditure (REE): This is the number of calories your body uses at rest for functions that keep you alive, such as breathing and blood circulation.
2. Thermic Effect of Food: This involves the calories your body burns digesting, absorbing, and metabolizing food.
3. Activity Energy Expenditure (AEE): This is the number of calories you expend during movements, such as exercising, fidgeting, and performing household chores.

What Is a Calorie Deficit?

A calorie deficit occurs when you consume fewer calories than your body expends. This can be achieved by eating fewer calories or increasing your physical activity levels – or both.

How to Calculate Your Calorie Deficit

To calculate your calorie deficit, you’ll need to calculate your maintenance calories. These are the number of calories your body needs to support energy expenditure. You can calculate your maintenance calories in a few different ways:

Calorie Calculators

You can use a calorie calculator, such as the Body Weight Planner from the National Institutes of Health (NIH). It estimates your maintenance calories based on your weight, sex, age, height, and physical activity level.

Basal Metabolic Rate (BMR)

Your BMR is the minimum amount of calories your body needs to perform basic functions, such as breathing. Combining your BMR and activity levels can help you estimate your maintenance calories.

10-Day Tracking

For a more precise number, track your calorie intake and weight for 10 days while maintaining the same level of daily activity. You can use a calorie tracking app to track your calories and weigh yourself daily. For an accurate result:

• Use the same scale.
• Weigh yourself at the same time of day.
• Wear the same clothes (or nothing at all).

Once you have your average daily calorie intake, subtract 500 calories from this number to determine your new daily intake goal for weight loss.

Diet and Calorie Deficit

Eating a well-balanced diet is important for achieving and maintaining a healthy calorie deficit. The Dietary Guidelines for Americans 2020–2025 suggest that a healthy dietary pattern is key for supporting your calorie needs and reducing your risk of some health conditions, such as cardiovascular disease and type 2 diabetes.

A well-balanced, nutritious diet may include:

• Fruits and vegetables
• Whole grains
• Lean proteins
• Healthy fats

Here are some tips that may also help you lower your caloric intake without having to count calories:

• Avoid drinking your calories: Alcoholic and sugary beverages like soda, fruit juices, and specialty coffee drinks can contain many calories. However, calories from these beverages don’t provide fullness. In excess, they can lead to weight gain.
• Limit highly processed foods: The sugar, fat, and salt in highly processed foods make these foods highly palatable and encourage excess consumption.
• Try healthy food swaps: Many healthy alternatives to everyday foods and drinks may help you reduce your calorie intake. For example, you can make coffee creamer, granola bars, and chips instead of consuming store-bought products that may contain high levels of unsaturated fats, sugar, and salt.
• Eat home-cooked meals: Eating home-cooked meals is associated with better diet quality, an increased intake of fruits and vegetables, lower body fat levels, and reduced risks of heart disease and diabetes.

Exercise and Calorie Deficit

Weight loss is just one of the many benefits of getting regular physical activity.

• The Physical Activity Guidelines for Americans recommend that adults do 150–300 minutes of moderate intensity exercise, or 75–150 minutes of vigorous intensity exercise, weekly.
• Moderate intensity exercise may include brisk walking, light bicycling, and yoga, while vigorous intensity exercise may include jogging and fast bicycling.
• Muscle-strengthening activities can also help your body prioritize the loss of body fat rather than muscle mass.

How Many Calories Should You Be in Deficit?

A calorie deficit of 300–500 calories per day is effective for healthy and sustainable weight loss.

How Do I Know If I’m Eating in a Calorie Deficit?

If you’re in a healthy calorie deficit, you shouldn’t be experiencing noticeable signs of hunger, starvation, or energy loss. However, if you’re in too much of a calorie deficit, you may experience some of the following symptoms:

• Low energy levels
• Rapid weight loss
• Hair loss
• Mood swings
• Starvation
• Constipation
• Feeling cold

It’s important to talk with a healthcare professional if you experience any of these symptoms related to being in a calorie deficit. They can help you develop a plan to consume more calories.

Conclusion

A calorie deficit is a state where you burn more calories than you consume. A calorie deficit of 300–500 calories per day is effective for healthy and sustainable weight loss. Eating a well-balanced diet and exercising regularly can help you maintain a calorie deficit. If you’re unsure about the number of calories you need to eat, speak with a healthcare professional to develop a weight loss program that’s right for you.

FAQs

Q: What is a calorie deficit?
A: A calorie deficit is a state where you burn more calories than you consume.

Q: How much of a calorie deficit is healthy?
A: A calorie deficit of 300–500 calories per day is effective for healthy and sustainable weight loss.

Q: How do I calculate my calorie deficit?
A: You can calculate your calorie deficit by using a calorie calculator, calculating your BMR, or tracking your calorie intake and weight for 10 days.

Q: What is a well-balanced diet?
A: A well-balanced diet includes fruits and vegetables, whole grains, lean proteins, and healthy fats.

Q: How much exercise do I need to do to maintain a calorie deficit?
A: The Physical Activity Guidelines for Americans recommend that adults do 150–300 minutes of moderate intensity exercise, or 75–150 minutes of vigorous intensity exercise, weekly.