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Calculating Calorie deficit:
Based on your age, height, weight, gender and physical activity level, you get to burn a certain number of calories in a day. If you were to consume more calories than that you will gain weight. If you consume just that many, you maintain weight and if you consume less than that number you lose weight. Mayo clinic website has a great calorie calculator.
For eg: If I were to maintain my weight (not ideal situation because I am overweight 😃) then, as per the calculator, I should consume 2300 calories per day. That is with no physical activity. This is my base calories for the calculating Calorie deficit.
As you may be aware, 1kg body weight equal to 7700 kcal or calories. That means to lose 1kg weight, we need to burn 7700kcal more than what our bodies required.
Now, if you decided that you want to lose 10kg weight from your body, then you need to burn 77,000 kcal. This is where the calorie deficit comes into play.
The main assumption in going calorie deficit to lose weight is that the extra weight in our body is stored as fat and by consuming less calories, our metabolism uses that stored fat to create energy for its daily needs.
Then, if you decided to lose those 10kgs in 20 weeks, that means you can devide that 77000 kcal by 20 to arrive at the calorie deficit you want to do per week. That is 3,850 kcal per week calorie deficit.
In my case, my base calorie requirements were 2300 kcal per day, so for a week I need 16,100 kcal per week to maintain my weight. So to lose 10 kgs in 20 weeks, I should consume 3,850 kcal less. That means, I should only consume 12,250 kcal per week so that I can lose weight.
To covert those 12,250 kcal per week into my daily calorie requirements, I just devide it by 7 days to arrive at 1,750 kcal per day.
Now, what if you increase your daily physical activity so that you can burn 550 kcal per day??
If you can do that, then you will be able reach your target weight in half the time, i.e. 10 weeks.
So that is the story of calorie deficit.
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1400 kcal
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Fat: 44.07g | Prot: 121.19g | Carbs: 127.70g.
Breakfast: Red Delicious Apples, Lite n' Easy Southern Chicken Tenders with Sweet Potato Wedges. Lunch: Cassaba Melon, Woolworths Lite Milk, INC Plant Protein. Dinner: Healthy Way Psyllium Husk, Lite n' Easy Chicken in Mushroom & Leek Sauce. Snacks/Other: Butter or Sugar Biscuit, Dry Roasted Unsalted Almonds, Macro Pitted Dates. more...
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3069 kcal
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Exercise:
Driving - 30 minutes, Walking (slow) - 3/kph - 30 minutes, Desk Work - 8 hours, Rowing - 10 minutes, Abdominal (Sit Ups) - 3 minutes, Sleeping - 8 hours, Resting - 6 hours and 12 minutes, Weight Training (moderate) - 30 minutes, Stretching (yoga) - 5 minutes. more...
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