fitstinct deficit calculator

Calorie Deficit Calculator

A calorie deficit is the shortage of energy that results due to the expenditure of more energy than you consume from food. Creating a calorie deficit is fundamental when it comes to weight loss.

The food we eat each day helps us in obtaining energy in the shape of calories. The consumption of these calories is essential for the proper functioning of the body. However, most of us intake much more calories than we consume each day. As a result, a calorie surplus is created, which is stored in the form of fats.

So, the question arises how to lose the extra weight and fats? The answer is by creating a calorie deficit. This deficit is created by eating lesser calories compared to the consumption requirement of the body. Once you are successful in creating the calorie deficit, the body starts using the stored fat as fuel to fulfil the energy requirement of the body. This stored fat is the extra fat that is stored throughout your body. When your body consumes this stored fat as energy, you begin to lose weight.

Calorie Deficit for Losing Weight

Losing weight is simple when it comes to the calorie deficit. All you have to do is intake lesser calories than your body is consuming to cause a calorie deficit. When you have lesser calories than required to maintain your weight, you will be able to lose weight.

According to research, you will need to create a calorie deficit of around 3500 calories every week to lose one pound of fat.

Say, for instance, your BMR depending on your age, weight, and height is 1800 calories which when combined with the physical activities may result in a TDEE of 2400 calories. In order to maintain your weight, you will have to intake 2400 calories daily.  While to lose weight, you will have to eat lesser calories, and in order to gain weight you will have to eat more. On the other hand, you can also create a calorie deficit by exercising more.

Calorie Deficit Calculator

Our calorie deficit calculator is the sure-fire way to get rid of those flabs. Our calculator will provide you with all the crucial data that you’d require to succeed in your fitness challenge. All you have to do is feed your details into our calorie deficit calculator, and you will get all the below results in a matter of seconds.

  • BMR
  • TDEE
  • Deficit Calories
  • Daily Calories
  • No. of Days To Reach Your Goal
  • Target date

You can use this calculator to create and then maintain your energy deficit while on the fat loss journey.

Large Calorie Deficit = >25%

The large calorie deficit, which is equal to or greater than 25% below maintenance, is the fastest rate of fat loss, which makes you slim down in a matter of weeks. It makes you feel motivated, and as a result, you are able to stick to your weight loss journey for longer. It also minimizes your chances of eating too much as the larger size of deficit give you a larger margin for error as well.  However, a large calorie deficit can reduce your physical performance stamina as well as makes you vulnerable to illnesses. The larger deficit may also result in lower energy levels due to which you won’t be able to exercise as often. May result in feeling of deprivation, which can encourage binge eating.

Medium Calorie Deficit

The medium calorie deficit, which is equal to 15-25% below maintenance, is a moderate way to fat loss that proves to be a strong and sustainable motivation. It provides you with more room for food choices, which makes the hunger pangs manageable. The training progress is usually slower but sustainable.

Small Calorie Deficit

The small energy deficit, which is equal to or lesser than 15% below maintenance, is the easiest way to diet by making some simple lifestyle changes like giving up soda and using a standing workstation. The hunger levels are low to non-existent making dieting all the easier and sustainable. Reduces the chances of mood swings and help you in regular exercising. However, the rate of fat loss isn’t fast.

You can use the macro counting approach to create a calorie deficit and lose the extra pounds in a healthy manner. You can also adjust the macro calculator according to your weight loss goals to optimise your daily macronutrient requirements. You can read all about the macronutrients and macro calculator here.

Ways to Create a Calorie Deficit

You would be looking for healthier ways to create this calorie deficit of 20% to 35% of your current maintenance level per day to lose fat while preserving mass. The good news is that you don’t have to starve yourself with any crash diets. You can use the following healthier ways to create this calorie deficit for losing the extra pounds.

1.    Portion Control

Try to make healthy choices when it comes to taking the calories each day. The best way to do so is by controlling the portions of your food. Divide the food you eat at a tie into three portions, eat just a single portion while put the remaining two portions back. While choosing your snacks, go for healthier, low-calorie foods. In this way, you will be able to create a calorie deficit successfully.

2.    Burn More Calories

Try to be more active throughout the day so that you can burn more calories as compared to your calorie intake. Try to include an exercise in your routine while also increasing your non-exercise physical movement. By increasing the calorie expenditure of your body while keeping the calorie consumption constant, you will be successful in creating the calorie deficit you are looking for.

3.    Resistance Training

Resistance band training comes with several concerns and questions as it is a relatively newer and unique training. Being a fitness enthusiast who is into weight lifting, we assure you that band training has significant benefits when compared to its free weight counterparts. Let’s take you through some of the benefits of band training about healthy lifestyle:

Train Anywhere

The lightweight of these bands makes them portable. You can combine this portability with unlimited resistance capacity as well as the ability to apply it in multiple force vectors to train anywhere powerfully.

Low-Cost Investment

It is the most cost-effective form of resistance training considering the unlimited exercise options it provides, which makes it the best choice to achieve your fitness goals without much investment.

Joint Friendly

These bands create lesser joint compression as they aren’t completely gravity-dependent as is the case free weights as you can train using them using horizontal and rotational forces as well. Also, you can bring in different patterns of movement to train the muscles which make the bands joint-friendly method.

No excuses

The key to achieving fitness goals is staying consistent without making any excuses, and the resistance bands are best at that as they provide outstanding workout options that can accommodate practically anywhere and anytime all this while training at any intensity and just about any movement. So, exactly what would be your excuse to skip the workout?

These are just a few of the great advantages that these amazing bands can provide you while keeping you motivated towards your fitness goals. The variety of workout possible with these resistance bands as well as their joint-friendly feature makes them the most effective workout tool.

Bottom Line

It isn’t important what method you use to acquire the energy deficit you are looking for, what matters is that you align your calorie deficit with your goal weight to produce sustainable results.



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