Do you ever get overwhelmed thinking about all that goes into a successful weight loss journey? It can be easy to get bogged down by trying to find foods and physical activities that are conducive to weight loss while also bringing you joy. What can help? Starting with the basics, like determining how many calories you need to burn to lose weight. But what is a calorie deficit, and how can you use it to reach your goal? Experts explain how to calculate yours for healthy weight loss.
What is a calorie deficit?
Simply put, you create a calorie deficit when you burn more calories than you consume. This makes your body use stored energy for fuel, which can lead to weight loss, explainsChris Mohr, PhD, RD, fitness and nutrition advisor at Fortune Recommends Health.
How a calorie deficit leads to weight loss
Experts say it is incredibly important to be in a calorie deficit to lose weight, but it is not necessary to maintain a calorie deficit every single day. Focusing on a weekly trend is more practical and sustainable, letting you be more flexible with your dietary choices, offers Mohr.
How to calculate your calorie deficit to lose weight
Everyone's calorie deficit is different and varies depending on your age, gender, height and physical activity level, experts say. You can plug all of this information into an online calorie deficit calculator to find your exact number.
One note:These calculators do not take into account muscle mass and body composition, hormones, genetics and other lifestyle components like stress or medications you may be taking.
Prefer to calculate your calorie deficit manually? First you'll need to determine your total daily energy expenditure (TDEE). This is the total amount of calories you burn in a day, which tells you how many calories you need to consume to maintain your current weight.
Calculate your TDEE by multiplying basal metabolic rate (BMR) -- the minimum calories needed for a body to maintain basic bodily functions, Megan Miller, RDN, LD, LifeMD.
Once you have that number, subtract 500. That's your unique calorie deficit goal for weight loss.
"In general, a calorie deficit of 500 calories per day would yield weight loss of around one pound per week," explains Michael Hershey, MS, RDN, LD, TeachMe.To nutritionist. "For example, if your calorie maintenance amount is 2,000 calories per day, an appropriate range for your calories would be 1,450-1,550 per day. This is a calorie deficit of 450-550 per day."
The pitfalls of an extreme calorie deficit
The most important aspect of following a calorie deficit for weight loss is to keep the deficit moderate and not extremely restrictive. Your calorie goals should be a range, says Hershey, as the chances of hitting an exact number are slim and trying to do so will likely cause unneeded stress.
And remember not to cut calories too drastically to avoid negative health impacts, cautions Mohr. A deficit of around 500 calories is considered safe. Calorie deficits that fall below your BMR are generally considered unhealthy as they can cause muscle loss, nutritional deficiencies and a decrease in metabolism, Mohr explains.
"Signs that your calorie deficit may be too severe include constant fatigue, irritability, persistent hunger or hitting a weight loss plateau," he says. "It's ideal to work with a registered dietitian who can best determine your specific needs and help build you a plan to support your efforts."
How to maintain a calorie deficit to lose weight
Keep in mind that nutritional quality is equally important as calorie quantity. As you initiate a lower calorie intake, it may take your body a few days to get used to this change, says Miller. Here are a few tips to make the transition easier and continue to properly fuel your body while you work toward your weight loss goals:
Focus on satiating foods
"Make sure that you eat fruits and vegetables, which are low in calories and help you feel full. These are high volume, low calorie foods that also happen to be very nutrient dense," offers Mohr.
Also be sure to consume enough protein and fiber while in a calorie deficit, says Destini Moody, RD, sports nutritionist for Garage Gym Reviews. Protein raises your resting metabolic rate as it requires the most calories to digest compared to carbs and fat, she explains. Fiber and protein also digests slowly in the stomach to keep you feeling fuller for longer, she adds.
This helps to keep hunger at bay and not only makes staying in a calorie deficit less uncomfortable by preventing cravings, but also keeps overeating in check when you do have your next meal or snack."
Stay hydrated
Drinking plenty of water can also make you feel less hungry, which can help with staying in a calorie deficit, Mohr says.
Don't swear off indulgences
"If you plan ahead and have small amounts of what I like to call 'conscious indulgences' readily available, you can make staying in a calorie deficit more desirable and easier to stick with," says Mohr.
Try to fit small servings of your favorite treats into your calorie deficit every now and then!