A calorie deficit happens when you consume fewer calories than you use in a day.
Research shows that most people need to burn 3,500 calories to lose one pound.
This article explains what a calorie deficit is and how it works.
Prostock-Studio / Getty Images
Prostock-Studio / Getty Images
What Are Calories?
Calories are a unit of heat energy.
Calorie content is measured by using a bomb calorimeter.
This gear works by burning a food sample in an oxygen-rich chamber that is surrounded by water.
As the sample burns, the temperature increase of the water is measured.
This measurement translates to the amount of energyor caloriesin the food sample.
Calories are also used to describe how much energy your body uses to perform a physical activity.
For example, ifrunningburns 100 calories, your body will burn about 100 units of energy running the mile.
If you are putting together a recipe, arecipe nutrition calculatorcan be helpful.
UseUSDA FoodData Centralto find the nutritional content of most foods.
How Many Calories Do You Need?
Keep in mind that BMR equations aren’t perfect.
To get the most accurate numbers, see your healthcare provider.
Different foods have different thermic effects.
Proteinhas the highest thermic effect, followed by carbohydrates and fibers.
Fats sit at the lowest end of the spectrum.
No matter what you eat, you still need to maintain a calorie deficit to lose weight.
If you have a high physical activity level, your body needs more food energy to keep you powered.
Take, for example, a 30-year-old active female and a 30-year-old active male.
The amount of calories needed for sedentary individuals to maintain or lose weight is markedly less.
But your total daily calorie intake will vary depending on your physical activity level.
Will Eating Less Burn Belly Fat?
Eating less calories will burn belly fat, as well as fat in other areas of your body.
However, research also shows that high intensity exercise is critical for burning body fat and keeping it off.
However, as you get leaner, you will need to reduce your calorie deficit to prevent muscle loss.
A low-calorie diet (LCD) involves consuming 1,000 to 1,500 calories per day.
This equates to a deficit of approximately 1,000 calories per day.
A very low calorie diet (VLCD) involves consuming 800 or fewer calories per day.
It, too, must only be done under close medical supervision.
For example:
In addition to making healthier food choices, it’s also best to minimize snacking.
On one hand, having a snack canhelp curb your appetiteto prevent overeating at your next meal.
On the other, it can lead to excess calorie intake and weight gain.
Eat More Fiber
Fiber is a part of plant foods that humans cant fully digest.
Instead, fiber slows digestion to keep you feeling fuller for longer, while also promoting bowel regularity.
Examples of moderate-intensity exercises include brisk walking, tennis, and dancing.
Gaining a significant amount of weight changes your biology in ways that can undermine weight loss.
This is your body’s way of adopting the new weight as its new normal.
Fortunately, these biological changes work both ways.
Rather than basing your success on how you look, it may help to focus on how you feel.
Summary
A calorie deficit is when you eat fewer calories than you use in a day.
If youre eating more calories than you use, the excess is stored as fat.
So, to lose weight you better bring in fewer calories than you burn.
Exercising more and tracking your calories may help you create a calorie deficit.
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