Here's an explanation of the calorie deficit and how to calculate it

Here's an explanation of the calorie deficit and how to calculate it

This pandemic period that requires us to stay at home has caused quite a number of cases of weight gain. Conditions that are all done from home like today tend to make people eat more, especially snacking. Especially during the implementation of PPKM, where community activities outside the home are limited which makes some people lazy to exercise.

Cases of increasing body weight have finally made diets lately done by many people. There are many different ways of dieting to lose weight. There are keto diets, intermittent fasting, vegetarian diets, calorie deficits, and many more. Well, from these diets, the most popular way to lose weight is a calorie deficit.

First, what is a calorie deficit? How to do it? And is a calorie deficit effective in losing weight? Check out all the answers in this article.

What is a Calorie Deficit?


A calorie deficit is a way to lose weight by reducing the intake or consumption of calories into the body. However, the reduction in total calories that will enter the body must be done moderately or not excessively.

Because an excessive calorie deficit will have an impact on stamina and can affect you in carrying out daily activities. You can feel weak due to lack of energy intake.

In general, someone who runs a calorie deficit program can reduce approximately 500 calories in their daily needs. This reduction is considered sufficient in weight loss that does not have a significant impact on your body.

Everyone, of course, has different daily calorie needs. There are several factors that will affect the total daily calorie requirement. These factors can be gender, weight, height, age, daily activity level, and of course each person's own metabolic system.

In the following, we will explain the number of daily calorie intake needs that are generally needed by adults based on their gender.

  • Man

Men aged between 26 to 45 years who have normal activities need an average daily calorie intake of about 2,600 calories. Well, to lose about 500 grams of weight in a week, you can reduce your daily calorie intake to 2,100 per day.

If you have a fairly solid daily activity, it is estimated that you need a daily intake of 2,900 calories to keep your weight stable. The count remains the same. If you want to lose 500 grams of your body weight in a week, you can cut your daily calories by 500 calories.

  • Woman

For women with an age range of 26 to 50 years, the average daily calorie intake is 2,000 calories. In women with a more active daily life, it takes an intake of at least 2,200 calories in one day.

Just like men, to lose 500 grams of weight in a week, you can cut your daily calorie intake by 500 calories.

You can use a calorie deficit calculator to help calculate the calories in your food. Some recommended calorie counter applications that are widely used are MyFitnessPal, FatSecret, and Lose It! Apps.

You can try to download some of these applications and choose the one that you feel is the easiest to use. Using this app can be the first step to a calorie deficit for beginners.

Tips for Doing a Calorie Deficit

We'll give you some tips you can do to maximize your calorie deficit.

1. Reduce carbohydrate intake, increase protein consumption

Carbohydrates are one of the food substances that contain quite a lot of calories. Therefore, reducing carbohydrate intake can help you lose weight. Examples of food sources of carbohydrates are rice, noodles, bread, and others.

As an alternative, you can replace it with oatmeal or quinoa and make it a calorie deficit diet menu. After reducing your carbohydrate intake, you can increase your protein intake. Protein consumption is known to help with weight loss. Protein also makes you feel full longer.

2. Avoid products with sugar content

Sugar is one of the most influential contributors to weight. If you overdo it, you can also become obese. Reduce consumption of soda, packaged drinks, and other things that contain excessive sugar. You can replace sugar at home with low-calorie sugar alternatives.

3. Consume lots of water

Water is one of the essential things for the human body. You must meet your daily water needs to prevent dehydration. In addition, water is known to provide a feeling of fullness which makes you eat less.

That's the explanation of losing weight by means of a calorie deficit. Always remember that the most important thing is that you are physically and mentally healthy. Just do the diet in moderation. Don't overdo it and harm yourself. Hope this article was useful!

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