What Is A Calorie Deficit And How To Calculate It?

What Is A Calorie Deficit And How To Calculate It?

So you want to lose weight but need to calculate calorie deficit and don’t know where to start? Here’s all you should know about this topic.

You’ve probably heard that it’s important to eat a healthy, balanced diet. But what does that really mean? How do you calculate a “healthy” deficit, and how can you ensure you get enough nutrients without overdoing it?

In the context of health and fitness, a calorie deficit is the number of calories you burn on a daily basis that are more than what you consume.

Calculating calorie deficit can help you lose weight, improve your metabolism, and burn fat. It also helps with mental clarity, increased energy levels, and better sleep.

In this article, you will find more about calorie deficit and how to calculate it. Keep Reading!

What Is A Calorie Deficit?

A calorie deficit is a condition in which you eat less than your body needs. Your body will then use stored fat as an energy source to make up for the calories you’re missing.

This can be a great way to lose weight but can also lead to serious health problems.

It is a way to lose weight by eating fewer calories than you burn. This can be achieved by increasing your activity level and/or decreasing your food intake.

We can also say that a calorie deficit is when you consume fewer calories than you burn. This is a very common strategy for weight loss, but it’s not the only way to lose weight—you can also eat more food and exercise more.

However, knowing how to calculate calorie deficit and make it work for you can be helpful.

Why Is It Vital?

A calorie deficit is one of the most important factors in weight loss. It’s what makes you lose weight and reduces your body fat.

Why? Because when you eat fewer calories than your body burns, it starts to decrease its energy stores (i.e., fat). As this happens, your metabolism increases so that it can burn up those extra calories for fuel instead of storing them as fat under your skin or elsewhere in the body.

This process is called calorie deprivation: when a person restricts their food intake below their daily needs for energy expenditure or else consumes less total energy than usual over time.

This effect occurs because our bodies have evolved to store excess nutrients when they’re scarce; they don’t want us wasting any valuable resources by taking them in too often when food isn’t readily available.

So if we reduce intake too much—or stop eating altogether—then there won’t be enough stored away for later use either!

How To Calculate Calorie Deficit?

You can calculate calorie deficit by taking into account your daily caloric needs and the average number of calories burned per day.

The formula for calculating your calorie deficit is as follows:

Calorie Deficit = BMR + TDEE x Exercise Factor


  • BMR = Basal Metabolic Rate – This is the number of calories you need to get by on autopilot every day, regardless of whether you’re eating or exercising.
  • TDEE = Total Daily Energy Expenditure – This is the total amount of calories you burn each day in activity, including exercise.
  • Exercise Factor = The percentage of calories burned from exercise relative to your daily caloric intake.

To calculate calorie deficit, you need to know your basal metabolic rate (BMR), and the total number of calories you burn while at rest.

To find your BMR, take your body weight in pounds and divide by 2.2. The result is how many calories your body burns at rest every day. Then multiply that number by 14, and you have your BMR.

Benefits Of Knowing Your Calorie Deficit

Knowing your calorie deficit will help you to lose weight.

If you know how many calories you need to burn each day, then it’s easier to calculate how many fewer calories you’re eating than how many more.

The difference between these two numbers gives an approximation of the amount of weight that will be lost by dieting.

If this number is too big or small, then there may be problems with either understanding why the person was trying to lose weight in the first place (e.g., they were underweight) or how much progress has been made since starting their diet (e.g., if they’ve already gained back some of their original body mass).

A Calorie Deficit Is Vital For Weight Loss

A calorie deficit is a process of consuming fewer calories than you burn. The idea behind calorie deficit is that by exercising more, you can eat more and still lose weight.

There are several advantages to a calorie deficit:

  1. It helps people maintain a healthy weight by reducing their overall caloric intake, which can help them avoid overeating and keep their bodies from storing excess calories as fat.
  2. Calorie deficit reduces the amount of energy required for daily activities, allowing people to exercise longer and harder without feeling tired.
  3. It increases the efficiency of your metabolism, which allows you to burn more calories at rest and during exercise.
  4. If you’ve overdone it on food, a calorie deficit can help reduce cravings so that you’re better able to resist temptation while also helping you lose weight more quickly.


We hope this article has helped you understand the concept of a calorie deficit. You should now be able to calculate it and make sure that you are getting enough nutrients in your diet.

If you have any questions, please consult with a doctor first and according to the advice, take the plan for the calorie deficit.

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