As most of us are aware, when you eat less calories than you burn you create what is known as a calorie deficit or an energy deficit (sometimes called this because calories are a unit of energy). In order to lose weight you need to create a calorie deficit however a lot of us don’t really understand the ins and outs of this process, which is why I have scoped the Internet and reached out to the experts so that I can bring this information straight you beautiful people. Let’s buckle up and get ready to get educated.
What are the basic facts?
So we now know that a calories is a unit of energy and that calories in food provide energy in the form of heat so that our bodies can function even when they are at rest. Now, the total number of calories you burn each day is called your total daily energy expenditure or TDEE and includes the calories burned through exercises and non-exercise movement, calories burned during digestion and the calories you burn to maintain basic bodily function such as breathing.
What is a calorie deficit?
A vast majority of people consume more calories than they need to maintain their weight and as we know, eating more calories then our body needs means these extra calories are stored as fat. In order to get rid of this accumulated extra fat, we need to create a calorie deficit, which is basically eating less calories than you burn. For extra knowledge points, the process of eating more calories than your body need is called a calorie surplus.
How to calculate
Most people will just adjust their routine by reducing 500 calories per day, which is usually sufficient enough for weight loss and unlikely to significantly impact your hunger or energy levels. However it is recommended that you figure out what your maintenance calories are (the number of calories your body needs to support energy expenditure). You can do this by using calorie calculators, such as this one. Use this as a tool to get you started however it is a good idea to track your calorie intake and weight loss for 10 days to ensure this number is working for you and the weight is coming off at a steady yet healthy pace.
So there you have it! Everything you need to know when it comes to creating a calorie deficit. If you have any medical conditions or concerns, please ensure you consult your doctor prior.