To lose weight, there is no secret: the body’s energy expenditure must be greater than the energy intake – this is called a caloric deficit. So calculate my Calorie Deficit?
How to calculate my Calorie Deficit and what is exactly ?
Before explaining what a caloric deficit is, we need to take a quick look at how our bodies work.
The energy that our body uses to function on a daily basis (i.e. to feed vital organs such as the heart or the brain, but also the muscles) is essentially provided by food, and particularly by carbohydrates. Our brain consumes about 140 grams of carbohydrates per day.
Good to know. In certain situations, our body can draw its energy elsewhere: thus, in the event of ketosis, the carbohydrate deficit (in clear: the fact that there is not enough carbohydrate brought by the food) pushes the organization to produce energy starting from greases of food origin and stored on the level of the adipocytes – specific cells.
Every day, the body consumes amount of energy, expressed in calories.
The basal metabolic rate (also called “basal metabolic rate” (BMR) or “resting energy expenditure” (REE) accounts for 60% to 70% of the energy we expend every day: this is the incompressible energy expenditure that is used to operate vital organs (such as the heart or the brain), to maintain muscle tone (because, even when we sleep, our muscles are not completely relaxed) and to maintain our body temperature (approximately 37.5°C).
A caloric deficit occurs when the number of calories consumed is less than the number of calories used by the body.
For example, if your body burns 2,000 calories (Kcal) per day but you only consume 1,500 through your diet, you will have a deficit of 500 Kcal.
How to calculate my Calorie deficit : second part
There are basically two ways to achieve a caloric deficit: by increasing the number of calories burned (through physical exercise, for example) or by decreasing the calories consumed (this is the principle of all low-calorie diets).
It is also possible to combine these two strategies. If a caloric deficit is maintained, weight loss will occur.
The first step in calculating your ideal caloric deficit is to estimate your basal metabolic rate.
To do this, multiply your weight (in kilos) by 20 if you are an adult woman, by 25 if you are an adult man.
For example: an adult woman weighing 60 kilos will have a basal metabolic rate of about 1200 Kcal per day.
Step 2: Take into account your physical activity.
Multiply your basal metabolic rate by a factor corresponding to your level of physical activity: 1.55 if you are very sedentary (you sit all day or most of the day), 1.85 if you are moderately active / active (you do sedentary work but move around for about 1 hour a day, or you do active work (standing all day, 2.2 if you are fairly active (you do between 1 and 2 hours of sustained physical activity each day), 2.4 if you are extremely active (more than 2 hours of sustained physical activity per day).
This gives you an estimate of the number of calories you burn each day – these are your maintenance calories. For example: a 60 kg adult woman who walks about 1.5 hours each day to and from the office will burn about 2640 Kcal per day.
To lose between 0.5 kilos and 1 kilo per week, a caloric deficit of about 500 Kcal per day is necessary.
So, if a 60 kg adult woman who walks about 1.5 hours each day wants to lose 5 kg, she will need to consume about 2140 Kcal per day (2640 Kcal – 500 Kcal) for 5 to 10 weeks.
Caloric deficit: is it really desirable?
The problem is that experts say the calorie deficit strategy may not work for some people who want to lose weight.
As explained by Prof. Glenn Gaesser, professor at the College of Health Solutions at Arizona State University (USA), “One of the main flaws of the caloric deficit theory is that daily energy expenditure decreases when a person creates a caloric deficit, either through dieting or exercise.
This phenomenon is called metabolic adaptation or adaptive thermogenesis. Research has shown that metabolic rate [i.e.: the number of calories burned] decreases during a caloric deficit.”
How to manage your diet according to your physical goals?
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It all starts in the head
The most important thing is your mindset! The “why” is your motivation! Why do you want to lose weight?
If you don’t have an answer to this question, then you are bound to fail.
Finding the answer allows you to establish the will and motivation to lose weight.
Of course, this choice is entirely personal, and should not be influenced by anyone but yourself.
Sports, exercise and training
By doing more sports (weight training, cardio) or by moving around more on a daily basis, you can burn more calories.
At the same time, you build muscle and slim your body.
Sport and training can also have a positive effect on your stress level.
Stress often gets in the way of weight loss and physical activity reduces the stress hormone.
