Calorie deficit - principle that you cannot disregard

In this article you are going to learn…

• What is calorie deficit?
• How to be in calorie deficit?
• How to properly set calorie deficit?
• What happens if my calorie deficit is too big?
• For how long do I need to maintain calorie deficit?
• What to do to maintain weight-loss?
• How to calculate calorie deficit?

It doesn’t really matter how well some weight-loss is presented and if it is focused on the “magical” role of some macronutrient, such as limiting carbohydrates, increasing fat intake, or food-timing. The final result is always the same – weight loss happens when your body burns more calories than it receives. The differences in these diet regimes are in the way how to maintain the negative energy balance.

Each of these diets has its advantages and disadvantages and all of them have got their advocates and their objectors. Some people prefer to consume their foods within a limited time frame – intermittent fasting; some people do not care about time so much and choose to prefer protein-rich diet that is satiating.

The key to success isn’t that much about choosing the best diet as it is about understanding the basic principals where the law of conservation of energy tells us that all what matters is the real energy intake and expenditure, where we can easily manipulate with both of them. The key factor to follow through with this is the sustainability of such diet. Diets that keep you on a leash usually only lead to period of overeating and that is undesirable. We can really set our diet in such a way to reduce our calorie intake while feeling good and not starving.

To get rid off extra weight and not to gain it again later, it is simply important to understand how to eat right. And if we learn this, we do not need to carry around a calculator and keep counting everything. Our body can tell us, when it has got enough, if our eating habits are standing on strong pillars.

For the start, it is not completely useless to take out our kitchen scale, to at least have some vague idea how much energy we consume with which foodstuff.

Energy balance – a little of this and a little of that

To understand how to be in a calorie deficit, we start by splitting our energy expenditure into these categories:

1. Basal metabolic output (BMR)

This is the energy that our body needs to maintain basic life functions – breathing, heart functions, body temperature regulation, and so on. BMR makes up to 60-70% of our total energy output.

2. Thermic effect of food (TEF)

While digesting and processing food, our energy output increases by a little. TEF makes up to approx. 10% of total daily energy output.

3. Physical activity

This category naturally does not include only running and gym, but also regular daily activities such as walking or house chores. These activities significantly affect our total daily output.

4. Non-exercise activity thermogenesis (NEAT)

Minor movements such as tapping with your feet or gesticulation can also play their role in our energy output. We are in calorie deficit when total calorie intake from all food and drinks does not cover these above-mentioned needs of our body and therefore our body is forced to utilize its own energy reserves.

How to calculate calorie deficit

If our deficit is too small, our progress might be very slow, while too big deficit can cause muscle mass loss, fatigue, long-term unsustainability, or even health complications.

To lose weight effectively and in a healthy manner, it is important to proceed rationally and ideally following these steps:

Step 1: Count your basal metabolic rate (BMR)

Basal metabolic rate (BMR) is the number of calories that your body needs in order to ensure basic functions, such as breathing, heart rate, regulation of your body temperature, while being still.

Calculation of BMR can be done using the Harris-Benedict equation. You can use free on-line calculators, or you can count it yourselves.

For men: BMR = 88,36 + (13,4 x body weight in kg) + (4,8 x height in cm) – (5,7 x age in years)

For women: BMR = 447,6 + (9,2 x body weight in kg) + (3,1 x height in cm) – (4,3 x age in years)

Example of a calculation: woman, 30 years, weight 65 kg, height 165 cm:
BMR = 447,6 + (9,2 × 65) + (3,1 × 165) − (4,3 × 30)
BMR = 447,6 + 598 + 511,5 − 129
BMR = 1 428,1 kcal

Step 2: Consider your physical activity (TDEE – Total Daily Energy Expenditure)

Vaše denní energetická potřeba zahrnuje nejen BMR, ale také kalorie spálené Your daily energy need does not include only BMR, but also calories burned during physical activity. Either you can check your smart watch, how many burned “active calories” you have, or you can calculate this value by multiplying BMR with a so-called activity factor.

• sedentary lifestyle (no workouts) : TDEE = BMR × 1,2
• light activity (workouts 1-3 times per week): TDEE = BMR × 1,375
• medium activity (workouts 3-5 times per week) : TDEE = BMR × 1,55
• high activity (workouts 6-7 times per week): TDEE = BMR × 1,725
• very high activity (for example daily intense training preparation): TDEE = BMR × 1,9

Example: man with BMR 1 864 kcal and medium activity
TDEE = 1864 × 1,55 = total daily output 2 888kcal

Step 3: Set your calorie deficit

The recommended calorie deficit depends on your goals:

• small deficit (10–20 % TDEE): ideal for slow and sustainable weight-loss without muscle loss
• medium deficit (20–30 % TDEE): effective for quicker results, ideal for majority of overweight people
• high deficit (>30 % TDEE): is rather used in the short-term and under supervision of a specialist

Example: if TDEE of a man is 2 888 kcal, for 20% deficit his daily intake will be: Intake = TDEE − (TDEE × 0,2)
Intake = 2888 − 577,6 = 2 310kcal

Step 4: Distribution of macronutrients

To make our weight-loss sustainable and to feel healthy and fit, it is also important to understand the macronutrients distribution into protein, carbohydrates, and fats.

Recommendation on how to distribute macronutrients in a calorie deficit can look like this:

• protein: 1,6-2,2 g per 1 kg od body weight (they are important for muscle mass and for your feeling of fullness)
• fats: 20–30% of total calorie intake (vital for hormonal functions)
• carbohydrates: remaining calorie after deducting proteins and fats (this is the energy for workouts and daily activities)

Example: main with the intake 2 310 kcal, 80 kg body weight:

• protein: 2 g per 1 kg = 160 g (160 × 4 kcal = 640 kcal)
• fats: 25% out of 2 310 kcal = 577 kcal (577 ÷ 9 = 64 g)
• carbohydrates: the rest (2 310 – 640 – 577 = 1 093 kcal; 1 093 ÷ 4 = 273 g)

Important warnings for setting your calorie deficit

1. Choose quality foodstuff

Calorie deficit does not equal starving, nor limiting oneself in an extreme diet. On the contrary, the basis should be the least possible processed foodstuff that will give you all necessary nutrients, and that will make you feel full (unlike many semi-finished foods).

2. Regularly monitor your progress

Track your weight, body measurements, and overall feeling (hunger, energy, performance). If loosing on weight stagnates or is too quick, you can adjust your intake or output.

3. Avoid a too-aggressive deficit

Quick results may lead to exhaustion and loss of muscle mass.

4. Treat yourself reasonably

If you prefer, set yourself reasonable treats, that will help you to stay on track with your motivation in the long-term. I do not recommend uncontrolled "cheat days", but occasional "cheat meal" may be (in case everything goes well) a good reward.

The most common dietary mistakes

1. Calorie intake is too low

Drastic calorie intake restriction may lead to slower metabolism, tiredness, or hormonal problems. Also, people often do not stand a long-term very strict diet.

2. Not enough protein

Low protein intake increases the risk of losing muscles, which leads to ineffective weight-loss. Also, those who do not have enough protein are usually the hungriest.

3. Underestimating portion sizes

According to statistics, people tend to consume more calories than they think. I recommend to use the kitchen scales at least in the beginning to measure the weight of foods, or apps to monitor your diet.

4. Lack of sleep

Sleep has a key role in regulations of hormones that affect hunger and satiety (leptin, ghrelin). If you get enough sleep, following your diet will be much easier for you and you will see better weight-loss results.

How to monitor progress?

Calorie deficit works only if it is applied well and consistently. Tracking your progress may include:

• regular weight checks (1 time per week at the same time and under the same conditions)
• checking body measurements
• body pictures
• subjective evaluation of energy and performance (it is ideal to journal these)

Weight loss and long-term sustainability

To maintain successful results is often more difficult than the losing weight itself. That is why it is important to create habits that will be sustainable in the long term:

• balanced diet without extreme restrictions
• regular physical activity
• rational flexible approach – occasional "cheat meals" do not jeopardize long-term progress, if our lifestyle is well-managed

Calorie deficit is the main principle of losing weight, but it is very important to know how to approach it. Be smart and do not torture yourself with starving that would end up in excessive eating anyways. Instead of that, start with a sustainable diet that will include enough quality protein, fibre, and loads of fresh and unprocessed foods that will make your weight loss easier, healthier, and manageable.