A calorie deficit, to those who are not already aware of what this means, may sound a bit intimidating and maybe even dangerous. However, there’s nothing intimidating or dangerous about it. In fact, this is a straight explanation of how we manage to lose weight and burn fat. It is important to understand that a calorie deficit MAY become dangerous, but only if done incorrectly. However, in order to lose weight and burn fat, this is the only method!
Therefore, anyone who is planning a cutting or weight loss cycle should be in a calorie deficit! If you’ve ever managed to lose a few pounds, regardless if you counter calories for fat loss or not – you have been in a calorie deficit.
Being in deficit is essential for cutting and getting lean. However, if you are not doing it right, it will also make you lose some muscle mass. In fact, when done incorrectly, it has been proven to be unhealthy and dangerous too. Therefore, as long as you plan to burn fat and lose weight while maintaining lean muscle mass, and most importantly, remaining healthy, you need to learn more about calorie deficit for weight loss. Here, you’re going to learn what exactly it is, and how to do it right, including numerous other helpful information for achieving your physique and performance enhancement goals.
What Is A Calorie Deficit?
A calorie deficit is the state of your body that it enters when you are consuming fewer calories than you burn on a daily basis. Regardless if you’re burning it through exercise, or simply minding your daily business.
Anyone can enter a calorie deficit. It doesn’t matter if you’re a lifter, marathon runner, or simply a desk worker. It all depends on what you put into your body versus how much energy you’re using on a daily basis.
That’s why people practicing sports find it easier to enter the calorie deficit state, as practicing sports will lead to greater calorie expenditure. On the other hand, regardless of how much activity you have (regardless of the type – cardio, weight lifting, soccer player, basketball player, or whatever other) – you may never enter a calorie deficit state as long as you’re consuming more than you burn during the day. This explains why people who are never practicing sports can still burn fat and lose weight, via diets alone.
But that’s why a combination of dieting and sports is so efficient for weight loss. The diet helps reduce the calories you consume, while gym sessions increase the calorie expenditure. Therefore, it helps you remain in a calorie deficit for your weight loss goals.
What Factors Impact A Calorie Deficit?
There are a lot of different things that could impact your calorie deficit. Moreover, the human body is very different from one another. Therefore, no plan will work for everyone.
Everything could have an influence on the amount of calories that you’re burning daily. Such as your gender, age, height, weight, the amount of exercise (or at least movement) that you’re getting on a daily basis, as well as your body composition (the muscle-to-fat ratio).
To give you a rough idea, a middlingly active healthy male who has a couple of workouts per week in his 30s will need about 2600 calories a day. A female of the same age and the same activity level will only need about 2000 calories per day. However, a man with no activity level will need significantly less than that, whereas a man with very high activity levels (due to a physically demanding job, or lots of intense training sessions per week) will require more than that.
Typically, we require fewer calories per day as we age. Moreover, typically, men generally require more than women. Also, quite obviously, the more you are exercising every day (or, then again, the more physical movement you’re having each day), the more fuel you are going to need to put in it to “keep on working”. This will also explain why someone who has a physically active job does not lose or gain weight. But as soon as that same person switches jobs, becoming a desk worker with very little movement, without changing anything else in his lifestyle (especially diet), the gains in weight are inevitable.
Can You Use A Calorie Deficit To Lose Weight?
You MUST use a calorie deficit to lose weight. As explained, this is the only way to lose weight. You cannot possibly lose weight in case you are not in a calorie deficit. This is not to say that a calorie deficit is the only thing you need to do for physique and performance enhancement. There are other things you can do about that. A healthy diet and exercise are going to help you enhance your physique (the way you look) and performance (strength, endurance, energy, stamina, etc.).
Nevertheless, if you’re exercising (mostly lifting weights) and eating right, but you’re still in a calorie surplus, you are going to pack on muscle (and may even add fat). You can still burn fat in a calorie deficit, but mostly with an extremely careful diet and a very intense workout regime. This is also extremely hard to do, usually only by people with extremely good genetics.
Yet, burning fat (while adding muscle) in a calorie surplus is also possible for those who use anabolic steroids, as these compounds change the hormonal balance and the body’s chemistry to a level that you cannot achieve naturally.
Still, when it comes to the weights on the scale alone, then you can only see it decreasing if you’re in a calorie deficit. Anabolic steroids help burn fat and pack on muscle mass easier and faster. For example, you’re working out 3x a week, helping you burn around 2,500 calories a day. Without changing a thing in your lifestyle, but only adding steroids, this number may increase. But if you’re still eating considerably above that number, you won’t see the scales going down.
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Calories and Weight
So, to shed between one and two pounds per week, the average person would need to stay in a calorie deficit of about 500 to 1000 calories per day. This means they should cut their daily calorie requirements by this much.
It definitely does not mean that you should start to go hungry. I mean, you are likely to feel hungry as long as you’re providing fewer calories than you need for maintenance (maintenance in terms of current weight), but there’s no need to start the hunger game. In fact, those who attempt to lose weight too fast and/or too drastically are prone to health issues.
When you’re not providing your body with the calories (and especially micronutrients and macronutrients) that it needs to survive, it shifts the body into a “survival mode”. When this is done for too long and/or too drastic, you may end up with hormonal imbalances, damaging your organs, and other unhealthy things. This explains why a lot of people who lose weight too fast tend to regain all the weight back and even add some more and why some people experience health issues after certain unhealthy diets, usually involving extremely low calories. That’s why there’s no “work-for-everyone” diet, as everyone has different daily calorie needs based on, as said, a multitude of factors.
As said, feeling some hunger is normal. But complete starvation is dangerous and unhealthy. In order to stave off hunger, you can increase the amount of water that you drink a day. This works wonders at making you feel full! You can also start adding low calorie foods like vegetables and fruits, as well as eating lots of fiber and plenty of protein as it increases the feeling of satiety and helps you stay full for longer.
How To Calculate How Many Calories You Burn Per Day
It is important to understand that not only exercising burns calories. Yes, exercising (especially intensively) does help burn more calories faster, but everything your body does burns calories! When you’re lying in bed and doing absolutely nothing your body still needs calories. Repairing muscles, maintaining your organs, digesting foods, daydreaming, pumping blood, breathing, and generally surviving – all of it requires fuel.
But then again, when you’re running – it burns calories even faster. If you’re running at a faster pace – it burns fat even faster. The more active you are, the more calories you burn. But the longer you are staying active, the more calories you burn, of course. That’s why you will burn more calories in a one hour slow paced run, than in a 5 minute high paced sprint. But the 5 minute high paced sprint is still going to help you burn more calories than a 5 minute slow paced run (or lying in bed watching TV). I guess you got the idea.
- But the exact amount of calories you can burn in that 5 minute sprint or one hour run will still vary from one person to another. It mostly depends on your gender, age, height, weight, and muscle-to-fat ratio.
In the end, to find your maintenance calories (the calories your body must be given in order to maintain its current weight based on the above-mentioned factors as well as the weekly activity level), you could use online calorie calculators. Whereas they are not going to provide a 100% accurate measurement, they are still going to provide an adequate measurement and a rough number that you can start work with.
How Fast Can I Burn Fat?
It again depends on all those factors. For example, a person who is already carrying a lot of body fat will find it much easier and faster to burn one pound of fat than a person who is already lean. However, a general rule is that the speed of your weight loss depends on how large a deficit you create.
But as explained earlier, too large a drop in calories is not sustainable and, as explained earlier, it can be unhealthy. That’s why, the fitter you are, the fewer calories you can subtract from your average calories per day safely. Starting out on the heavier end of the scale? You could subtract more calories. Nevertheless, a good rule of thumb is around 500 calories from the average calories you need to consume a day. This will provide a steady, healthy, and sustainable calorie deficit for weight loss goals.
Basal Metabolic Rate (BMR)
As said, you’re burning calories even without doing anything at all. Your body’s internal processes will burn calories simply by surviving. This is called the Basal Metabolic Rate (BMR). You can find it by using online calculators. Again, not the most accurate, but still provides a rough number. Then, you can establish a more accurate depiction of how many calories you need every day to maintain your current weight.
Depending on the activity level, it varies.
- Little to no exercise = BMR x1.2
- 1-3 days per week exercise or activity = BMR x1.375
- 3-5 days per week moderate activity or sports = BMR x1.55
- 6-7 days per week of hard exercise = BMR x1.725
- Pro Athletes = BMR x1.9
This number should be similar (or very close) to the number you should get when calculating your daily calorie needs.
So, then again, after having that number, subtract 500 from it and that is your target calorie number per day for a successful weight loss.
How to achieve a calorie deficit?
In order to lose weight or burn fat, as said, you need to lower your daily calories from your total daily calorie needs. The amount of calories that you should reduce depends on various factors, but a good rule of thumb is to lower it by about 500 calories from the number of your maintenance, in order to create a good, healthy, and sustainable calorie deficit. To achieve it, you need to consume less (and better healthier) food every day. Or you could increase the amount of exercise you have each day. Ideally, you should have both.
When it comes to exercise – anything can help. For example, have that 10 minute walk instead of 1 minute drive. Try to stay physically active whenever you can. Of course, go to the gym as often as you can.
When it comes to your diet, switch up fatty foods and processed ones for green vegetables, whole grains, fruits, low fat dairy products, and those rich in protein such as chicken and fish. Needless to say, you should also ditch the sugary foods and drinks.
Maintain Muscle In A Calorie Deficit
The problem with a calorie deficit diet is that it may lead to muscle loss too. Moreover, being in a calorie deficit also usually leads to lower energy, stamina, endurance, and strength levels. In order to minimize muscle and strength loss while you’re cutting, you need to make sure you get a lot of protein and lift heavy at the gym.
- The problem is that even this way, it is not enough to save you from muscle, strength, energy, and endurance loss during a calorie deficit.
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