{"id":28810,"date":"2021-10-26T01:03:18","date_gmt":"2021-10-26T01:03:18","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=28810"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"how-to-calculate-calorie-deficit","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/how-to-calculate-calorie-deficit\/","title":{"rendered":"How To Calculate Calorie Deficit And Why It Matters"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-calculate-calorie-deficit\/#What_Is_A_Calorie\" >What Is A Calorie?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-calculate-calorie-deficit\/#What_Is_A_Calorie_Deficit_And_Why_Does_It_Matter\" >What Is A Calorie Deficit And Why Does It Matter?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-calculate-calorie-deficit\/#How_To_Calculate_Your_Calorie_Needs_And_Deficit\" >How To Calculate Your Calorie Needs And Deficit<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-calculate-calorie-deficit\/#Resting_Energy_Expenditure_REE\" >Resting Energy Expenditure (REE)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-calculate-calorie-deficit\/#Thermic_Effect_Of_Food_TEF\" >Thermic Effect Of Food (TEF)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-calculate-calorie-deficit\/#Active_Energy_Expenditure_AEE\" >Active Energy Expenditure (AEE)\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-calculate-calorie-deficit\/#How_To_Achieve_A_Calorie_Deficit\" >How To Achieve A Calorie Deficit?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-calculate-calorie-deficit\/#Lift_Weights\" >Lift Weights\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-calculate-calorie-deficit\/#Reduce_Refined_Carb_Intake\" >Reduce Refined Carb Intake\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-calculate-calorie-deficit\/#Reduce_Certain_Types_Of_Fat_Intake\" >Reduce (Certain Types Of) Fat Intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-calculate-calorie-deficit\/#Eat_More_Fruits_And_Vegetables\" >Eat More Fruits And Vegetables<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-calculate-calorie-deficit\/#How_To_Sustain_A_Calorie_Deficit_For_Long-Term_Weight_Management\" >How To Sustain A Calorie Deficit For Long-Term Weight Management?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-calculate-calorie-deficit\/#Choose_A_Sustainable_Deficit\" >Choose A Sustainable Deficit\u00a0\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-calculate-calorie-deficit\/#Eat_Mindfully_To_Satiety\" >Eat Mindfully To Satiety<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-calculate-calorie-deficit\/#Dont_Skip_Meals\" >Don&#8217;t Skip Meals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-calculate-calorie-deficit\/#Limit_Your_Alcohol_Intake\" >Limit Your Alcohol Intake\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-calculate-calorie-deficit\/#Limit_Caffeine_Intake\" >Limit Caffeine Intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-calculate-calorie-deficit\/#Manage_Stress\" >Manage Stress<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-calculate-calorie-deficit\/#Risks_Of_Eating_Too_Few_Calories\" >Risks Of Eating Too Few Calories<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-calculate-calorie-deficit\/#Nutrient_Deficiency\" >Nutrient Deficiency<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-calculate-calorie-deficit\/#Slower_Metabolism\" >Slower Metabolism<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-calculate-calorie-deficit\/#Lethargy\" >Lethargy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-calculate-calorie-deficit\/#Risk_Of_Gallstones\" >Risk Of Gallstones<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-calculate-calorie-deficit\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-calculate-calorie-deficit\/#Get_your_personalized\" >Get your personalized<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-calculate-calorie-deficit\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-calculate-calorie-deficit\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">A calorie deficit (or surplus) is the difference between the number of calories you consume and the number of calories your body burns. It\u2019s a crucial part of weight management because it determines whether you will lose, maintain, or gain weight. But how do you calculate your calorie deficit? And what does it mean for your health? Let\u2019s find out!<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Calculate_Calorie_Deficit_And_Why_It_Matters\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p>&nbsp;<\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Calorie\"><\/span><b>What Is A Calorie?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A calorie is a unit of energy. Your body needs calories, just like your car needs gas. To survive and function normally, the human body requires a minimum number of\u00a0 <a href=\"https:\/\/betterme.world\/articles\/500-calorie-deficit\/\">calories per day<\/a>. However, this number varies depending on factor such as age, sex, body composition and activity level. The average person consumes around 2000-2500 calories per day (<\/span><a href=\"https:\/\/www.news-medical.net\/health\/How-Many-Calories-Should-You-Eat-Per-Day.aspx\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Calories are burned primarily through bodily processes such as respiration (i.e., breathing), digestion, circulation, muscle movement, etc.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Calorie_Deficit_And_Why_Does_It_Matter\"><\/span><b>What Is A Calorie Deficit And Why Does It Matter?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A calorie deficit (or surplus) is a difference between the number of calories you consume and the number you burn. When your calorie intake is less than what you burn, then a deficit exists. This results in weight loss because your body uses its stored fat to provide the rest of the energy it needs.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/1200-calorie-diet-weight-loss-calculator\/\">1200-Calorie Diet Weight Loss Calculator: From Creating A Caloric Deficit To Tracking Your Results<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Calculate_Calorie_Deficit_And_Why_It_Matters\"><img decoding=\"async\" class=\"aligncenter wp-image-33414 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4858-1-1024x576.png\" alt=\"how to calculate calorie deficit\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4858-1.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4858-1-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4858-1.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4858-1.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Calculate_Your_Calorie_Needs_And_Deficit\"><\/span><b>How To Calculate Your Calorie Needs And Deficit<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To determine how many <a href=\"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/\">calories<\/a> you should eat each day, figure out first how many calories you require to maintain your current weight (your basal metabolic rate or BMR plus activity). To figure out how many calories you burn each day, simply add up all the ways your body expends energy. Three main components that determine how many calories you burn each day:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Resting_Energy_Expenditure_REE\"><\/span><b>Resting Energy Expenditure (REE)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is the number of calories you burn at rest for basic body functioning, such as breathing and keeping your heart beating. It\u2019s also called basal metabolic rate (BMR). Men typically have a greater REE than women because they are generally larger with more muscle mass. People who weigh more will burn more calories at rest. Your REE is a function of both your weight and height, as well as your age (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2691813\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Thermic_Effect_Of_Food_TEF\"><\/span><b>Thermic Effect Of Food (TEF)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The thermic effect of food refers to the number of calories you burn digesting and metabolizing food. This accounts for about 10% of your total calorie expenditure. Generally, the more you weigh, the greater your TEF (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2691813\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Active_Energy_Expenditure_AEE\"><\/span><b>Active Energy Expenditure (AEE)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This refers to physical activity and exercise. This is variable but can account for anywhere between 15-30% of your daily calorie expenditure (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2691813\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). The amount is determined by what type of work or daily activities you do, how much time you spend doing them, and how much and how vigorously you exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are formulas and calculators to help you figure out each of these values. To determine your total daily calorie needs, simply add up all three numbers. Be sure to use the same units for all metrics (i.e., calories, pounds). To create a calorie deficit, just reduce your calorie intake to less than your daily needs. This will result in weight loss if you do it over time because you are reducing the number of calories stored as fat. If you are trying to lose weight, it may help if you are more active throughout the day. This will result in additional calories being burned beyond your maintenance levels, leading to weight loss. A good goal to start out with is to create a deficit of around 500 calories per day. This should result in weight loss of approximately 1 pound per week, a safe and sustainable pace.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Calculate_Calorie_Deficit_And_Why_It_Matters\"><img decoding=\"async\" class=\"aligncenter wp-image-33251 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4663-1024x576.png\" alt=\"how to calculate calorie deficit\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4663.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4663-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4663.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4663-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4663.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Achieve_A_Calorie_Deficit\"><\/span><b>How To Achieve A Calorie Deficit?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Calories in vs. calories out is the basic principle of <a href=\"https:\/\/betterme.world\/articles\/how-to-lower-cortisol-fast\/\">weight management<\/a>. You can achieve a calorie deficit by consuming fewer calories than you need to maintain your current weight. Or, you can burn extra calories through increased physical activity. Some of the ways to create a deficit are:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lift_Weights\"><\/span><b>Lift Weights\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Strength training is an excellent way to burn extra calories while building lean muscle mass. Muscle burns more calories than fat does even at rest, so the more lean muscle mass you have, the better your metabolism will be at burning stored body fat. Furthermore, since lean muscles weigh more than adipose tissue (i.e., fatty tissues), strength training also helps support healthy bone density and optimal organ function (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22777332\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reduce_Refined_Carb_Intake\"><\/span><b>Reduce Refined Carb Intake\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Removing added sugars from your diet can decrease caloric intake significantly. So can limiting refined grain products like white bread, white rice, and pasta. These foods provide calories but little to no fiber, so they don\u2019t make you feel as full for as long as higher fiber foods. This can lead to you overeating and\/or needing to snack more between meals, increasing your overall calorie intake for the day. Opt instead to get your carbs from fruits, vegetables, whole grains, and legumes.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Calculate_Calorie_Deficit_And_Why_It_Matters\">experience the versatility first-hand<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Calculate_Calorie_Deficit_And_Why_It_Matters\"><img decoding=\"async\" class=\"aligncenter wp-image-33155 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4875-1024x576.png\" alt=\"how to calculate calorie deficit\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4875.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4875-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4875.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4875-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4875.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reduce_Certain_Types_Of_Fat_Intake\"><\/span><b>Reduce (Certain Types Of) Fat Intake<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">First, it helps to understand what types of fats are beneficial and which ones are harmful. Polyunsaturated and monounsaturated fats typically come from plant sources or fish and are considered healthy fats because they have some proven <a href=\"https:\/\/betterme.world\/articles\/lemonade-fasting\/\">health benefits<\/a>. On the other hand, some saturated fats and trans fats (from high fat animal products and ultra processed foods) have been linked to obesity and inflammation, which contributes to chronic disease (<\/span><a href=\"https:\/\/www.bmj.com\/content\/345\/bmj.e7666\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Eat_More_Fruits_And_Vegetables\"><\/span><b>Eat More Fruits And Vegetables<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fruits and vegetables contain fewer calories than <a href=\"https:\/\/betterme.world\/articles\/losing-weight-before-wedding\/\">other foods<\/a>. A higher fruit and vegetable intake is associated with increased diet quality, better nutrient status, improved weight management, as well as decreased risk of chronic disease (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3649719\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). This makes them some of the healthiest choices you can make!<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Sustain_A_Calorie_Deficit_For_Long-Term_Weight_Management\"><\/span><b>How To Sustain A Calorie Deficit For Long-Term Weight Management?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Unfortunately, while it&#8217;s possible to lose weight this way, long-term sustained energy deficits are hard for most people. It is common that when people restrict their diets and don&#8217;t eat enough calories they will eventually hit a plateau or even start regaining weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is because the body responds to the shortage of calories by slowing the metabolism &#8211; the rate at which it uses energy. When you eat too little, your body goes into conservation mode, conserving its energy rather than burning it. This is why when people starve themselves for too long they often end up gaining more weight than they started with.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some helpful tips to follow while restricting calories to <a href=\"https:\/\/betterme.world\/articles\/keto-workout-plan\/\">lose weight<\/a>:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Choose_A_Sustainable_Deficit\"><\/span><b>Choose A Sustainable Deficit\u00a0\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As a general rule, calorie deficits should be between 500 and 1000 calories per day (<\/span><a href=\"https:\/\/jamanetwork.com\/journals\/jama\/article-abstract\/1900513\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). For most people, something within this range is a sustainable caloric deficit that won&#8217;t force your body to lose lean mass or burn precious muscle. We are all individuals with unique bodies, so you may have to experiment to find the right balance that allows you to lose weight but doesn\u2019t make you feel tired or hungry all the time. Weight loss of a pound or so per week is a sustainable rate for most women and men.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Restricting yourself too much is not sustainable because most people cannot maintain that type of diet for long periods. If calorie restriction is too intense, then the body responds with hunger cravings and hormone imbalances (e.g., cortisol), which can lead to overeating and\/or loss of lean tissue (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3014770\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/caloric-deficit\/\">Caloric Deficit: What Is It And How To Create One Safely<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Calculate_Calorie_Deficit_And_Why_It_Matters\"><img decoding=\"async\" class=\"aligncenter wp-image-33137 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4694-1024x576.png\" alt=\"how to calculate calorie deficit\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4694.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4694-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4694.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4694.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Eat_Mindfully_To_Satiety\"><\/span><b>Eat Mindfully To Satiety<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Eat slowly and stop when you&#8217;re no longer <a href=\"https:\/\/betterme.world\/articles\/are-stuffed-peppers-healthy\/\">hungry<\/a>. Get reacquainted with your body\u2019s hunger and fullness cues. When you feel more satisfied, it may also be easier to avoid high-calorie processed foods. Pay attention to your eating habits and develop mindfulness of what, why, and how much you eat.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dont_Skip_Meals\"><\/span><b>Don&#8217;t Skip Meals<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Skipping <a href=\"https:\/\/betterme.world\/articles\/eating-less-than-1000-calories-a-day-and-not-losing-weight\/\">meals<\/a> makes it easy to overeat later on because you&#8217;re already hungry. Plus, by the time your next meal rolls around, you may have low blood sugar (i.e., hypoglycemia), which can lead to headaches and mood swings (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11703478\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). This is one of the most common causes of \u201cbinge eating\u201d late at night. So, don&#8217;t skip meals and control your portions instead.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Limit_Your_Alcohol_Intake\"><\/span><b>Limit Your Alcohol Intake\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Alcohol contains many calories per gram, and it also causes drinkers to consume more food (i.e., it&#8217;s a \u201cfood pusher\u201d). Plus, alcohol can affect judgment and self-control when it comes to eating\/drinking; the person may unknowingly consume more than usual (<\/span><a href=\"https:\/\/www.cdc.gov\/alcohol\/fact-sheets\/alcohol-use.htm#:~:text=High%20blood%20pressure%2C%20heart%20disease,liver%20disease%2C%20and%20digestive%20problems.&amp;text=Cancer%20of%20the%20breast%2C%20mouth,liver%2C%20colon%2C%20and%20rectum.&amp;text=Weakening%20of%20the%20immune%20system%2C%20increasing%20the%20chances%20of%20getting%20sick.&amp;text=Learning%20and%20memory%20problems%2C%20including%20dementia%20and%20poor%20school%20performance.\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Limit_Caffeine_Intake\"><\/span><b>Limit Caffeine Intake<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Limit caffeine intake to one or two cups of coffee or tea per day. Caffeine is a stimulant that can affect your energy levels, mental acuity, and overall health when consumed in large amounts. Overconsumption may also contribute to insomnia, anxiety, and chronic stress. The recommended safe range for daily caffeine consumption is 100-200 milligrams, so try to stick within this range (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5445139\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Manage_Stress\"><\/span><b>Manage Stress<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Consider acupuncture and massage therapy. These complementary therapies can help reduce stress levels, increase endorphin production (which helps you feel good), and improve the body&#8217;s natural detoxification process. Some people also claim that they&#8217;re a great way to lose weight because they \u201cstimulate the metabolism,\u201d but no evidence has been published in peer-reviewed journals to support this claim.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Calculate_Calorie_Deficit_And_Why_It_Matters\"><img decoding=\"async\" class=\"aligncenter wp-image-33073 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4878-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4878.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4878-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4878.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4878.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Risks_Of_Eating_Too_Few_Calories\"><\/span><b>Risks Of Eating Too Few Calories<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are several risks associated with eating too little food, including nutrient deficiency, slower metabolism, lethargy, and the risk of gallstones.<\/span><\/p>\n<p><strong>Dropping pounds by the dozens without putting yourself through the wringer is everyone\u2019s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen? <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Calculate_Calorie_Deficit_And_Why_It_Matters\">Keep yourself in prime shape<\/a> with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Nutrient_Deficiency\"><\/span><b>Nutrient Deficiency<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you don\u2019t eat enough calories to meet your energy needs, it can negatively affect the body\u2019s ability to function properly. For example, nutrient deficiencies may result if your calorie intake is so low that it doesn\u2019t support normal metabolic processes or physical activity levels. Furthermore, insufficient amounts of calories can lead to loss of lean muscle mass, which leads to a reduction in metabolic rate (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3014770\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). As a result, the number on the scale might not change much or even increase, and you may feel tired and weak all the time.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Slower_Metabolism\"><\/span><b>Slower Metabolism<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When your calorie intake is too low, it can slow down your metabolism (i.e., the rate at which your body converts food into energy). This reduction in metabolic rate means that it will be harder to lose weight. Furthermore, a slower metabolism means less physical activity, which means fewer calories burned throughout the day. As a result of this poor diet and inactive lifestyle, some people who engage in crash diets end up gaining more weight than they lost in the first place.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Calculate_Calorie_Deficit_And_Why_It_Matters\"><img decoding=\"async\" class=\"aligncenter wp-image-38344 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-4873-1024x576.png\" alt=\"how to calculate calorie\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-4873.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-4873-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-4873.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-4873-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-4873.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lethargy\"><\/span><b>Lethargy<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Eating too few calories can leave you feeling lethargic or exhausted, which makes exercise difficult or impossible, making it even more challenging to reduce your calorie intake over time (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3014770\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Risk_Of_Gallstones\"><\/span><b>Risk Of Gallstones<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The body stores fat in the liver as well as around the waist, hips, and thighs. When your calorie intake drops too low, it can prevent these fatty deposits from being metabolized normally because of the lack of sufficient energy. This may lead to gallstones or other health issues (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16350561\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Calorie deficits are often required for weight loss. Certain diets can help you create a calorie deficit without counting calories or weighing food portions. However, if your goal is to maintain your current weight or reduce your caloric intake by 500 or more calories per day on an ongoing basis, then these methods are probably not feasible long-term. The best way to achieve a sustainable calorie deficit is through eating less and exercising more\u2014 consistently over time.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Calculate_Calorie_Deficit_And_Why_It_Matters\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Calculate_Calorie_Deficit_And_Why_It_Matters\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p>&nbsp;<\/p>\n<p><iframe title=\"Create Happines now\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/xLxjdQ4DYdg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.cdc.gov\/alcohol\/fact-sheets\/alcohol-use.htm\"><span style=\"font-weight: 400;\">Alcohol Use and Your Health<\/span><\/a><span style=\"font-weight: 400;\"> (2021, cdc.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2691813\/\"><span style=\"font-weight: 400;\">A review: exercise and its influence on resting energy metabolism in man<\/span><\/a><span style=\"font-weight: 400;\"> (1989, pubmed.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3014770\/\"><span style=\"font-weight: 400;\">Caloric Restrictions in Humans: Impact on Physiological, Psychological and Behavioral Outcomes<\/span><\/a><span style=\"font-weight: 400;\"> (2011, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.bmj.com\/content\/345\/bmj.e7666\"><span style=\"font-weight: 400;\">Effect of reducing total fat intake on body weight: systematic review and meta-analysis of randomised control trials and cohort studies<\/span><\/a><span style=\"font-weight: 400;\"> (2012, bmj.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16350561\/\"><span style=\"font-weight: 400;\">Gallstone formation and weight loss<\/span><\/a><span style=\"font-weight: 400;\"> (1993, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3649719\/\"><span style=\"font-weight: 400;\">Health Benefits of Fruits and Vegetables<\/span><\/a><span style=\"font-weight: 400;\"> (2012, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/jamanetwork.com\/journals\/jama\/article-abstract\/1900513\"><span style=\"font-weight: 400;\">Healthy weight loss<\/span><\/a><span style=\"font-weight: 400;\"> (2014, jamanetwork.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.news-medical.net\/health\/How-Many-Calories-Should-You-Eat-Per-Day.aspx\"><span style=\"font-weight: 400;\">How Many Calories Should You Eat Per Day?<\/span><\/a><span style=\"font-weight: 400;\"> (2019, medical.net)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11703478\/\"><span style=\"font-weight: 400;\">Hypoglycemia rebound migraine<\/span><\/a><span style=\"font-weight: 400;\"> (2001, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK537084\/\"><span style=\"font-weight: 400;\">Low Carbohydrate Diet<\/span><\/a><span style=\"font-weight: 400;\"> (2021, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22777332\/\"><span style=\"font-weight: 400;\">Resistance training is medicine: effects of strength training on health<\/span><\/a><span style=\"font-weight: 400;\"> (2012, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5445139\/\">The Safety of Ingested Caffeine: A Comprehensive Review<\/a> (2017, nih.gov)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>A calorie deficit (or surplus) is the difference between the number of calories you consume and the number of calories your body burns. It\u2019s a crucial part of weight management because it determines whether you will lose, maintain, or gain weight. But how do you calculate your calorie deficit? And what does it mean for [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":28815,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"coauthors":[117,87],"class_list":["post-28810","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Calculate Calorie Deficit And Why It Matters - BetterMe<\/title>\n<meta name=\"description\" content=\"How to calculate a calorie deficit and what are the important factors to consider before practicing one? Read this article to know and learn more about it.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Calculate Calorie Deficit And Why It Matters\" \/>\n<meta property=\"og:description\" content=\"How to calculate a calorie deficit and what are the important factors to consider before practicing one? Read this article to know and learn more about it.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/how-to-calculate-calorie-deficit\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_547545235.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"668\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-calculate-calorie-deficit\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-calculate-calorie-deficit\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/a24596edd8ab326c44f35242039f07f1\"},\"headline\":\"How To Calculate Calorie Deficit And Why It Matters\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-calculate-calorie-deficit\/\"},\"wordCount\":2264,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-calculate-calorie-deficit\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_547545235.jpg\",\"articleSection\":[\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">A calorie deficit (or surplus) is the difference between the number of calories you consume and the number of calories your body burns. It\u2019s a crucial part of weight management because it determines whether you will lose, maintain, or gain weight. But how do you calculate your calorie deficit? And what does it mean for your health? Let\u2019s find out!<\/span>\\r\\n\\r\\n\\r\\n\\r\\n&nbsp;\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is A Calorie?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A calorie is a unit of energy. Your body needs calories, just like your car needs gas. To survive and function normally, the human body requires a minimum number of\u00a0 <a href=\\\"https:\/\/betterme.world\/articles\/500-calorie-deficit\/\\\">calories per day<\/a>. However, this number varies depending on factor such as age, sex, body composition and activity level. The average person consumes around 2000-2500 calories per day (<\/span><a href=\\\"https:\/\/www.news-medical.net\/health\/How-Many-Calories-Should-You-Eat-Per-Day.aspx\\\"><span style=\\\"font-weight: 400;\\\">8<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Calories are burned primarily through bodily processes such as respiration (i.e., breathing), digestion, circulation, muscle movement, etc.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is A Calorie Deficit And Why Does It Matter?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A calorie deficit (or surplus) is a difference between the number of calories you consume and the number you burn. When your calorie intake is less than what you burn, then a deficit exists. 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It\u2019s a crucial part of weight management because it determines whether you will lose, maintain, or gain weight. But how do you calculate your calorie deficit? And what does it mean for your health? Let\u2019s find out!<\/span>\r\n\r\n\r\n\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><b>What Is A Calorie?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A calorie is a unit of energy. Your body needs calories, just like your car needs gas. To survive and function normally, the human body requires a minimum number of\u00a0 <a href=\"https:\/\/betterme.world\/articles\/500-calorie-deficit\/\">calories per day<\/a>. However, this number varies depending on factor such as age, sex, body composition and activity level. The average person consumes around 2000-2500 calories per day (<\/span><a href=\"https:\/\/www.news-medical.net\/health\/How-Many-Calories-Should-You-Eat-Per-Day.aspx\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Calories are burned primarily through bodily processes such as respiration (i.e., breathing), digestion, circulation, muscle movement, etc.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is A Calorie Deficit And Why Does It Matter?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A calorie deficit (or surplus) is a difference between the number of calories you consume and the number you burn. When your calorie intake is less than what you burn, then a deficit exists. 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