What is Calorie Deficit to Lose Weight and How to Apply It

Don’t miss this article if you want to know how caloric deficit works to lose weight.

All functions of our body require energy to be carried out, from breathing to the ability to compete in a marathon. Our body obtains this energy through the food and calories it provides us. Daily calories are the fuel for our bodies and are somehow responsible for our weight. In this article, we discuss the calorie deficit to lose weight method and how you can implement it healthily and effectively with the help of Yes You Can!

What is the Calorie Deficit to Lose Weight method?

Calorie deficit is a sustainable weight loss technique that involves fewer daily calorie intakes than we burn. For example, if your physical daily activity requires an average of 2,500 calories, you should consume around 2,000 calories in a calorie deficit model. These amounts will vary according to your lifestyle, sex, age, current weight, height, and health status, but the central idea is that a calorie deficit of 500 calories per day should lead to one pound of fat loss per week.

The most important thing is to know how to apply the calorie deficit to lose weight intelligently because it is not just about stopping eating or drastically reducing your food intake. In the following sections, we explain how to calculate your calorie deficit and reach the recommended calorie intake without suffering from hunger or jeopardizing your health.

How to Calculate My Calorie Deficit to Lose Weight

A couple of simple calculations are necessary to determine the number of calories your body requires and the ones you need to consume to achieve a calorie deficit and lose weight.

Determine Your Lifestyle

To know how many calories you spend on average, it is necessary to assess your lifestyle to determine if it is sedentary, moderate, or active. The government website Dietary Guidelines for Americans establishes the following guidelines for each of these lifestyles:

• Sedentary: involves only physical activity related to leading an independent life (derived from household chores, work, and daily recreation).
• Moderate: when engaging in physical activities equivalent to walking around 1.5 to 3 miles (ca. 2.41–5 km) (or between 7,500 and 10,000 steps) daily at a speed of 3 or 4 miles per hour (1.86–6.44 km/h), in addition to the activity level derived from leading an independent life. Walking 30 minutes at this speed or engaging in more vigorous physical activity, such as aerobics or jogging, for 15 or 20 minutes would also place you in this category.
• Active: considered as such when engaging in activities equivalent to walking more than 3 miles (ca. 5 km) (or 12,500 steps) per day at a speed of 3 or 4 miles per hour (1.86–6.44 km/h), in addition to the physical activity derived from an independent life. Walking at this speed for one hour and 45 minutes or engaging in physical activity such as jogging for 50 minutes daily also includes you in this category.

The following table shows some examples of moderate and vigorous activities to help you determine which lifestyle your profile fits into.

Table with examples of moderate and vigorous physical activities to implement in the caloric deficit to lose weight. Information extracted from the iProfile website developed by the Wiley project.

Consider Your Sex and Age

Once your lifestyle is determined, the next step in knowing your calorie deficit to lose weight is considering your sex and age. Dietary Guidelines for Americans provides the following estimates for each age group:

Table prepared by the authors based on information from Dietary Guidelines for Americans

Finally, you should subtract 500 calories from your corresponding number in the table to know your recommended caloric intake. Remember that if you have specific health conditions, you should consult your doctor or nutritionist to ensure you can undertake these programs without jeopardizing your health.

Calculate Your Caloric Needs With Your Basal Metabolic Rate

According to the Medical News Today website, your recommended caloric intake can also be calculated based on your basal metabolic rate (BMR). To obtain it, you must follow the following formula:

• For adult males: 66 + (6.3 × weight in pounds) + (12.9 × height in inches) - (6.8 × age in years).
• For adult females: 655 + (4.3 × weight in pounds) + (4.7 × height in inches) - (4.7 × age in years).

Once you know your BMR, you should apply the following formulas, according to your level of physical activity.

• Sedentary: little or no exercise = BMR × 1.2
• Minimally active: 1–3 days per week of exercise or activity = BMR × 1.375
• Moderately active: 3–5 days per week of moderate activity or sports = BMR × 1.55
• Very active: 6–7 days per week of hard exercise = BMR × 1.725
• Extra active: athletes who train twice per day = BMR × 1.9

Thus, a 32-year-old woman, weighing 143 pounds (ca. 65 kg) and 60 inches (1.52 m) tall, would have a BMR of 655 + (4.3 × 143 = 614.9) + (4.7 × 60 = 282) - (4.7 × 32 = 150.04) = 810.86 Assuming she leads a moderately active life, her caloric consumption would be around (810.86 × 1.55) = 2,102.79 calories.

How to Apply the Calorie Deficit to Lose Weight Healthily

Now that you know your lifestyle and recommended caloric intake, you can start implementing measures to achieve that goal healthily. By combining good nutrition with exercise and a little help from Yes You Can!, you can do it!

Eat Smart

Knowing how to make a good meal plan and daily diet is vital in any healthy weight loss program. In the case of the calorie deficit to lose weight, the key is to choose the foods we consume wisely, so we must eliminate unhealthy and high-calorie foods. The best foods for a calorie deficit provide more nutrients and fewer calories. Some of them are:

• Vegetables
• Grains
• Fruits
• Lean proteins
• Low-fat dairy
• Good fats like canola and olive

Try swapping high-sugar and trans-fat options for low-calorie options. You can also reduce your portion sizes to create a calorie deficit and lose weight. However, consuming less than 1,200 calories daily can be risky for your health. That is why your diet should be accompanied by physical activity that allows you to increase calorie burning rather than cutting out consumption completely.

Exercise Regularly

In addition to reducing your calorie intake, you should include physical activity as part of your process. Not only to increase your calorie burning but also to stay healthy and fit. In the previous sections, we shared some activities you can do. The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate physical activity per week to maintain a healthier weight.

A Little Help from Yes You Can!

If you already have your meal plan and exercise program, all that’s left is to give you one last push to keep you motivated. You can achieve this with the products from Yes You Can! that we share below.

Appetite Suppressor

Yes You Can!’s appetite suppressor will help you decrease your calorie intake by providing a feeling of fullness. This will prevent you from feeling tempted to consume unhealthy snacks between meals and deal stress-free with reducing portion sizes.

Meal Replacement Shakes

Yes You Can!'s meal replacement shakes are ideal for replacing those unhealthy breakfasts or lunches you consume due to lack of time, with a powdered presentation that allows you to prepare your shake in a minute. You can take it with you anywhere and even drink it at school or work. Its composition provides a complete meal's nutrients with minimal caloric load.

Carb Blocker

Applying the calorie deficit to lose weight method also does not have to mean giving up all your favorite foods. With the help of Yes You Can!’s Carb Blocker, you can continue to indulge in pasta or delicious garlic bread without feeling guilty. To learn more about how Yes You Can!'s carb blocker works, click the link.

Achieve Your Weight Loss Goal With Yes You Can!

Ready for the ultimate transformation of your body? Start applying the calorie deficit to lose weight method with exercise and Yes You Can! products today, and unlock the body you’ve always wanted.