How to Create a Caloric Deficit
In this article we will talk about how to get your body into a caloric deficit so that you can burn fat and lose weight.
To create a caloric deficit, you need to burn more calories than you consume. But in order to be sure you are doing that; you need to understand your body and your numbers.
On a normal day, your body burns a certain amount of calories to stay alive because you need fuel to keep your organs functioning. These calories are called maintenance calories. Depending on your gender, lifestyle, age, genetics, physical activity and Basal Metabolic Rate (BMR), this number will vary. You can figure out your maintenance calories by using a formula or by using an online calculator.
Once you have determined your maintenance calories, you have established the number of calories you can consume on a daily basis to maintain your current weight. In order to lose weight, you will have to consume less than this number of calories. For example, let’s say your maintenance calories are 2000 calories a day. If you eat 2000 calories worth of food, you will maintain your current weight. If you want to lose weight, you will need to consume less than 2000 calories a day, creating a deficit in the process.
One pound of fat has about 3500 calories. This means, you will need to create a deficit of 3500 calories to lose one pound of fat. In order to create this kind of deficit you will need to either cut 500 calories from your daily food intake or burn 500 extra calories every day from physical activity. Either way, you must create a 500-calorie deficit every day to burn 3500 calories at the end of the week (500×7 = 3500). Of course, you can create a greater deficit for better results by dieting and exercising. This is the reason why exercise is so crucial. Not only is it great for your overall health and physique, but it helps create an outstanding caloric deficit.
The easiest way to create a deficit in your diet is to pick a diet plan you know you can follow. Regardless of the plan that you choose, you need to understand the basics of calories.
Going back to our example, if your maintenance calories are 2000 a day and you want to lose a pound a week, then your goal would be 1500 calories consumed per day (without any exercise). If you added in exercise, you could eat more than 1500 calories a day because you would have created a larger than 500-calorie deficit with the addition of calories burned from working out.
Let’s say you are not exercising, so 1500 calories per day is your goal. You have your number, but where do those calories come from? They come from three macronutrients: protein, carbohydrates and fats. Protein repairs and rebuilds muscle, carbs provide fuel for our activities and fats are important for the production of hormones and cells.
From a calorie perspective, a gram of each contains the following calories:
Protein: 1g = 4 calories
Carbs: 1g = 4 calories
Fats: 1g = 9 calories
If you have 1500 calories to consume every day, protein should consist of around 30%, carbs should consist of around 30% and fats should fill out the rest. Because fats bring in so many calories per gram, you won’t need to eat much of it to round out your goal of 1500 calories. These numbers aren’t exact for everyone or every goal, but they are a good starting point.
To give you more clarity and simplify calorie selection each day, the main thing you should be counting is grams of protein. Make sure you hit your protein goal every day. Protein is by far the most challenging nutrient to find when you’re pressed for time and hungry. Carbs and fats are always easier to find. Plan the protein over everything else. It’s the most important macro, yet it’s the one we eat the least of. Be cognizant of the quality of carbs and eat healthy fats. In other words, eat rice and potatoes, not chips or Oreos. Everything else will take care of itself.
In review, getting into a caloric deficit is key for weight loss. Set a daily calorie goal based on your maintenance calories and create a caloric deficit. Aim to consume 500 or more calories less than your maintenance calories per day. This should result in a gradual and sustainable weight loss of around 1-2 pounds per week. Make sure the calories consumed are roughly 30% protein and 30% carbs. Let fats round out the rest. Monitor your calorie intake, keeping track of the number of calories you consume each day by hand or with apps such as MyFitnessPal.
Incorporate physical activity so that you can create a larger caloric deficit and improve your overall health and body composition. Monitor your progress by tracking your weight every day or every week – whichever option holds you more accountable. If your weight isn’t changing, you are simply not doing enough or you are eating too much. Remember, never do your best, do what is required. If that means more than your best is required then that’s what you have to capture success.
Be patient and stay consistent. These things will take some time as you adjust, but once you settle into your plan, you will be unstoppable. Consistency is key. You must stay consistent in order to reap the rewards of weight loss. You can’t put in five good days, followed by two awful days of mindless eating and no movement. One cheat day is great, but not two cheat days. Weight loss takes time so it’s important to be consistent with your efforts.
If struggle creating a caloric deficit or if you have dietary or health concerns, consult with a healthcare professional.
