How To Work Out A Calorie Deficit
Nowadays, we are overwhelmed with content related to weight loss diets and exercise everywhere we look. The internet is saturated with influencers and fitness buffs who have discovered the next best thing, yet, in many cases, the information or the next fad diet provided may not be all that it is made out to be.
This is why the DNA Dietitian, Rachel Clarkson and her team of professionals want you to know how to work out a calorie deficit, and with it the basics of a sustainable weight loss plan.
Achieving a healthy weight involves understanding the concept of a calorie deficit. Creating and maintaining a calorie deficit is essential for losing weight effectively and sustainably. This article will guide you through calculating a calorie deficit and provide tips for implementing a balanced diet and exercise routine.
Click here or call 020 7126 7101 to secure the help and guidance of Rachel Clarkson, and to understand the science that fuels wellness and nutrition.
What is a calorie deficit?
A calorie deficit occurs when you consume fewer calories than your body needs to maintain your current weight. This forces your body to use stored fat for energy, leading to weight loss. Understanding how to work out a calorie deficit is crucial for anyone aiming to lose weight.
Calculating your calorie deficit
To understand how many calories a day you can consume and achieve weight loss, we need to calculate the calorie deficit you should aim for based on your height, weight, and age. It is not as simple as consuming fewer calories a day, or not eating at all, as that will take you away from a healthy diet. Here’s how to calculate your calorie consumption to secure a calorie deficit.
- Determine your Basal Metabolic Rate (BMR): Your BMR is the number of calories your body needs to function properly at rest. It accounts for basic physiological processes such as breathing and digesting food. You can estimate your BMR using the following formula:
- Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)
- Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)
- Calculate your Total Daily Energy Expenditure (TDEE): Your TDEE includes all the calories you burn in a day, including physical activity. Multiply your BMR by an activity factor:
- Sedentary (little or no exercise): BMR ×1.2\times 1.2×1.2
- Lightly active (light exercise/sports 1-3 days/week): BMR ×1.375\times 1.375×1.375
- Moderately active (moderate exercise/sports 3-5 days/week): BMR ×1.55\times 1.55×1.55
- Very active (hard exercise/sports 6-7 days a week): BMR ×1.725\times 1.725×1.725
- Super active (tough exercise/physical job): BMR ×1.9\times 1.9×1.9
- Create a calorie deficit: To lose weight, consume fewer calories than your TDEE. A common recommendation is to aim for a daily calorie deficit of 500-1,000 calories. This deficit can lead to a healthy weight loss of about 0.5-1 kg per week. Such weight loss is healthy and sustainable.
- Personalise your calorie deficit to your exact needs: The exact calorie deficit that is right for you can be calculated based on your DNA. The UCP1 gene helps you understand if you are genetically predisposed to a slower metabolism. If you carry the GG or GA variations of the UCP1 gene, this means you are at risk of a slower metabolism, meaning a lower BMR. Understanding this can help you to calculate a more suitable calorie deficit for your needs to get you the weight loss results you desire. If you’re interested in understanding your exact calorie needs, click the link below to contact The DNA Dietitian team!
If all the numbers above look complicated, use a reliable calorie deficit calculator to understand the number of calories a day you can consume.
Implementing your calorie deficit
Once your calorie intake level has been determined, the sustainable work begins. Here’s what you need to do once your calorie deficit has been calculated:
Track Your Calorie Intake: Monitor your daily calorie intake using a food diary or a calorie-tracking app. Pay attention to portion sizes and the calorie content of the foods you eat.
Balance your diet with all the essential nutrients: Focus on a balanced diet that includes lean protein, healthy fats, fibre from vegetables and complex carbohydrates. Ensuring you incorporate these nutrients into all meals helps to keep you energised, ensure you feel full and satisfied from the meal and maintain stable blood glucose levels which all contribute to healthy and sustainable weight loss.
Increase Physical Activity: Incorporate a mix of strength training and cardio exercises into your routine. Physical activity increases your energy expenditure and helps preserve lean muscle mass which is essential for overall health as well as keeping your metabolism heathy.
Avoid Extremely Low-Calorie Intakes: Consuming too few calories can lead to muscle loss, nutrient deficiencies, and a slowed metabolism. Aim for a moderate calorie deficit to achieve sustainable weight loss.
Weight loss is a gradual process. Consistency in maintaining a calorie deficit and staying active is key to achieving long-term success.
Is a calorie deficit the only requirement for healthy and sustainable weight loss?
A calorie deficit is important for weight management because it directly influences how your body uses energy. When you consume excess calories, your body stores the surplus as fat, leading to weight gain. Conversely, when you create a calorie deficit, your body taps into its fat reserves for energy, promoting fat loss.
However, it is important to note that although a calorie deficit is the minimum requirement for weight loss, it is far from the only factor to consider. Weight loss requires both nutrition optimisation (i.e. not just the quantity of the food but also the quality) but also mindset shifts to ensure you are creating healthy habits that will help you lose the weight and keep it off.
Tips for sustainable weight loss
Make sure your calorie deficit isn’t too high
Fewer calories does not necessarily mean more or faster weight loss. Your calorie deficit needs to be realistic and sustainable in order you can feel energised and satisfied. If your calorie deficit is too high this can leave you feeling deprived and hungry which is not sustainable in the long term.
Balance your plate at every meal
Meals that are not balanced with the right portions of different macronutrients can leave you feeling unsatisfied, hungry or low in energy. Ensure you are incorporating lean proteins, fibre from non-starchy veggies, healthy fats and a small portion of complex carbs at meals. The right portions of these nutrients will be different for everyone based on your own DNA. Getting a nutrigenomic DNA test can help you unlock the exact optimal proportions of these nutrients that will help you reach your weight goals.
Consider your sleep quality
Sleep is key for all aspects of health but specifically for balancing hunger hormones and keeping your hunger and fullness cues in check the next day. Aim to get 7-9 hours of sleep every night to put your body in the best position for weight loss.
Be prepared!
Preparation and planning is key for successful dietary change. Making sure you have the right foods in the fridge to keep you on track, planning meals in advance to reduce stress and decision making during the week, and meal prepping your lunches in order that you don’t need to grab something when out can all be ways to keep your prepared and on track for success!
Be compassionate with yourself!
Please remember that one off-track meal doesn’t define your journey. Although we want to avoid high-calorie foods as much as possible, we also understand that life happens and sometimes you want to indulge in your favourite treat. Make sure you stay mindful and present during an indulgent meal so you can fully enjoy the experience and get back on track at your next meal or snack!
If you’re unsure about how to create a calorie deficit, or the effects of it on your body, get in touch with Rachel Clarkson for the perfect bespoke nutrition plan that will make calorie deficits look simple.
CONTACT RACHEL CLARKSON’S TEAM
Understanding how to work out a calorie deficit is a fundamental step in achieving healthy weight loss. By calculating your BMR and TDEE, tracking your calorie intake, and incorporating a balanced diet and regular exercise, you can create and maintain a calorie deficit that supports your weight loss goals. Remember, sustainable weight loss is a marathon, not a sprint. Stay consistent, be patient, and focus on long-term health and well-being.
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