What Is Calorie Deficit and Its Impact on Human Health?

Individuals looking to lose weight often search for ways to burn calories faster. The main rule to losing weight is to limit the intake of calories and burn more calories. You can probably attain it by combining exercises with a calorie deficit diet. While it may sound simple, prior research is necessary to figure out the number of calories your body needs. This should be followed by a calculation to know the need and maintain the deficit of calories in your diet.

What Is Calorie Deficit?

A calorie deficit occurs when you burn more calories than you consume in a day. As you know, a calorie is the measurement of energy and these calories supplied by food provide the body energy to perform daily tasks. Thus, when you consume fewer calories, the body is compelled to use up the stored calories, causing a calorie deficit and burning more calories in the process.

A percentage of calorie deficit, when incorporated in a structured manner in one’s diet, can help lose weight. However, if the percentage is higher, it can give rise to various health risks and symptoms. These risks include the following–

• Lack of nutrients
• Getting sick frequently
• Decreases metabolism
• Risk of developing stones in the stomach
• Experiencing frequent mood swings
• Difficulty in sleeping
• Experiencing constipation

The calorie needs of a person depend on the following factors–

• Age
• Sex
• Levels of physical activities
• Body composition
• Weight
• Height

Further, the below tables throw more light on the average calorie needs of males and females.

There are many different ways to figure out the requisite calorie deficit. These techniques are as follows -

• Consulting a Doctor or Nutritionist

Various health practitioners use different approaches, but most of them rely on the results of metabolic tests. This test measures the number of calories burnt when an individual is at rest.

• With the Help of a Formula

Caloric needs can be calculated using an individual’s BMR (Basal Metabolic Rates) and activity levels. BMR can be calculated using the following formulas –

Mifflin-St. Jeor equation - BMR = (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) - 161.

Harris Benedict equation - BMR = 655.1 + (9.563 x weight in kg) + (1.850 x height in cm) - (4.676 x age in years).

• With the Help of an Online Calorie Deficit Calculator

There are plenty of options available online for calorie deficit calculators. These calculators calculate the requisite calories based on your fitness levels, weight loss goals, height, weight, age, and sex.

On average, 1 lb of body fat contains about 3,500 calories. So, to lose a weight of 1 lb in a week, one has to maintain a calorie deficit diet of 500 calories per day. Further, if an individual wants to lose 2 lb, he or she has to maintain a deficit of 1000 calories per day for a week.

f an individual is aware of the number of calories needed, he or she can move on to create a healthy calorie deficit plan in the following ways -

• Diet – One can create a healthy calorie deficit diet by including the following.

  • Green, starchy, red, orange and other vegetables
  • Whole grains
  • Juicy fruits
  • Lean meats, eggs, nuts, seafood and other protein-rich foods
  • Dairy products with low or free of fat
  • Healthy edible oils

• Exercise – Exercise is another important part of weight loss as it increases the daily activity levels. Some of them include –

  • Walking
  • Hiking
  • Biking
  • Indulging in a recreational sport
  • Taking stairs and avoiding the elevator

• Other Ways to Increase Activity Levels

  • Brisk walking
  • Indulging in gardening works
  • Playing with children
  • Biking in relaxed mode

To maintain a calorie deficit, an individual can follow the tips mentioned below –

• Avoid Drinking Beverages – Sugary beverages like soda, cold drinks, fruit juices, etc., contain lots of calories and individuals willing to lose weight should avoid these.
• Limit Intake of Processed Food – Those lip-smacking and mouth-watering processed food items contain quite a large amount of calories, and limiting their intake can easily help you maintain a healthy calorie deficit.
• Rely More on Homemade Foods – Eating meals made at home allows you to control the ingredient's portion sizes and hence the calorie count as well.

Further, before cutting down on calories, one should consult a physician to avoid giving rise to various health conditions. Individuals suffering from specific health conditions should create a specialised calorie deficit diet plan. Furthermore, to lose weight, people should aim for at least decreasing 1 to 2 lb in a week and for that, they should calculate the amount of calories required. They should further organise their diet plan and exercise accordingly to stay healthy, fit and fine.