Caloric deficit
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A caloric deficit (also known as calorie deficit, in
A deficit can be created by decreasing calories consumed by lower food intake, such as by swapping high-calorie foods for lower calorie options or by reducing portion sizes.
As the calories required for energy homeostasis decreases as the organism's mass decreases, if a moderate deficit is maintained eventually a new (lower) weight will be reached and maintained, and the organism will no longer be at caloric deficit.[2] A permanent severe deficit, on the other hand, which contains too few calories to maintain a healthy weight level, will eventually result in starvation and death.
To reduce 1 kg (2.2 lbs) of weight, about 7000 kcal deficit is required.[9][10]
How to calculate a calorie deficit?
Start by finding your basal metabolic rate (BMR), which is the amount of calories your body burns at rest. There are several formulas to help you calculate your BMR based on your age, gender, weight, and height. Add the estimated number of calories you burn during physical activity to your BMR. You can use various online calculators to help you estimate caloric expenditure depending on the type of activity and duration. Then subtract the number of calories you want to take in per day from this total caloric expenditure. It is usually recommended to choose a caloric deficit between 500 and 1000 calories per day for mild to moderate weight loss. This will achieve an average weight loss of about 0.5 to 1 kg per week.[11]
See also
References
- ^ "Counting calories: Get back to weight-loss basics". Mayo Clinic. Retrieved 12 January 2019.
- ^ PMID 19198647.
- ^ "Nutrition for Injury Recovery: Part 3". Precision Nutrition. 2013-06-21. Retrieved 2020-12-16.
- ^ "CALORIC NEEDS". www.utmb.edu. Archived from the original on 31 May 2016. Retrieved 2015-07-09.
- PMID 2912010.
- PMID 23746561.
- ^ a b "Dietary Supplements for Weight Loss — Health Professional Fact Sheet". ods.od.nih.gov. Retrieved 2015-07-09.
- PMID 21370503.
- ISBN 9780781727969.
- ^ Shah, Khushali (April 4, 2021). "The Ultimate Calorie Deficit Guide For Weight Loss - Healthy And Khush". healthyandkhush.com. Retrieved December 30, 2022.
- ^ Hrasekvlusku.cz. "Kalorický deficit: Klíč k úspěšnému hubnutí – vše, co musíte vědět".