- Publish Date: 10-01-2022 / 1:26 AM
- Category : Weight Loss Diet & Exercise
How to calculate calorie deficit to lose weight: I am sure you have heard about losing weight by counting calories, but does it work? And what is the correct calorie deficit to lose weight? Calorie deficit weight loss can be tricky but doable. However, the general rule of thumb is not to consume more than 2,000 calories for men and 1,500 calories for women trying to lose weight.
The question then becomes, if it is that simple, why can’t a man desperate to lose weight consume about 1,500 or 1,800 calories and women cut down to around 1,200 or 1,000 to lose a lot of weight? Unfortunately, calorie deficit for weight loss is more complicated than that.
In this article, however, we will walk you through those complications and show you how to lose weight by counting calories—step-by-step tips on how to calculate calorie deficit to lose weight.
Calorie counting can be challenging to adhere to when you want to lose weight. This diet program can vary from person to person depending on gender, weight, height, metabolic health, daily lifestyle, and other personal factors that may influence your calorie consumption. However, it is the healthiest and most effective way to achieve any weight loss goal.
All the factors mentioned above boil down to a simple fact: calorie deficit weight loss is complicated. Indeed, it may be hard to know the exact number of calories you need to take daily to function properly without getting sick. However, there are generalized computations that may prove effective for you.
On average, most women need to eat around 2,000 calories per day to maintain their weight or cut down to about 1,500 calories per day if their goal is to lose at least one pound each week. On the other hand, men will need to consume approximately 2,500 calories daily to maintain their weight but dial it down to 2,000 calories daily if they want to lose about one pound each week. Of course, the weight loss would be even more pronounced if you accompanied the diet program with regular exercise.
Once you know how many calories you need to consume to lose weight, you will need to compute the number of calories of everything you consume per day. That is the only way to make sure you have a daily calorie deficit. The problem is that calculating calorie deficit to lose weight depends on the food source—because of that factor, what you eat is as essential as your calculation or computation.
Computations are more straightforward with packaged food—because the calorie computation is already done for you and marked on the package. But if you are taking your calorie counting seriously, you will also need to know how to do it with fresh meals. So, below are different ways on how to calculate calorie deficit to lose weight for different food categories.
Calculating calories for packaged food – calorie deficit for weight loss
Packaged food will often have nutritional information. Check the number of calories per serving, and then plan out your servings based on your calorie budget.
For example, the label of a pre-packed salad indicates that a package contains a total of 300 calories. So, an average adult woman with a daily calorie budget of 1,500 calories to lose weight can consume up to 5 packages of that salad daily and still achieve their weight loss goals. Of course, the more variety you want, the more complex your computation becomes. But as calorie counting becomes a regular part of your lifestyle, the easier it gets.
Calculating calories for fresh meals – calorie deficit to lose weight
When preparing fresh meals, calorie-counting needs to be done per-ingredient basis. The good news is that many online resources will give you the calorie equivalent of all ingredients. You will need to compute the value based on the portion you include in your dish.
For example, carrots contain 41 calories per 100 grams (0.41 calories per gram). So, if you are using up a medium-sized carrot weighing 60 grams, that is equivalent to 24.60 calories (0.41 calories per gram x 60 grams). Then, add everything up to get the total number of calories. This is something you will have to do for each ingredient you use.
You should factor the number of calories in your snack as part of your daily requirement. If your dish comprises more than one serving, divide the number of calories by the number of total servings to get the number of calories per serving. Then, only consume the number of servings allowed by your calorie budget. For your three-square meals of the day, divide your total calories by three and assign each meal. The goal should be that your three meals combined should not exceed your daily required total calories.
Calculating calories for prepared meals – calorie deficit for weight loss
Thankfully, online resources also give you an average computation for everyday meals. For example, a quick Google search for “calories in baked mac” will tell you that there are approximately 250 calories in a typical serving and recipe of baked macaroni.
While these will not be as dependable as computing calories per ingredient, this is helpful when dining out or when consuming meals you do not prepare on your own. How to determine calories to lose weight takes time for most people to figure out, but with time and dedication, most people overcome the hardship.
Concluding thoughts on how to calculate calorie deficit to lose weight
Calorie deficit weight loss is complicated but doable. Yes, calorie deficit to lose weight calculation requires patience and dedication. But most people do get comfortable with it within weeks once they get over the initial struggle. Learning how to determine calories to lose weight is just the first step in achieving your weight loss goals steadily and healthily.
To effectively lose weight, you must be dedicated and determined to achieve your goal. Every diet plan involves challenging work, commitment, and consistency—and calorie deficit for weight loss is no different. Do not go for a diet program for just one week and expect it to show results within the weeks. It takes time, energy, dedication, and whatever is behind your goal. Do not let anybody tell you that you cannot do it because you can.
Thank you for reading, and best of luck to you! And those are tips and guides on how to calculate calorie deficit to lose weight at home. Follow the directions, exercise, and do whatever is necessary to achieve your goal.