What Is a Calorie Deficit and How Does it Help Weight Loss?

If you’re exploring keto, you may hear people kick around the phrase “calorie deficit.”. But what is it and why should you care? Let’s get clear on what a calorie deficit is and why you want to know about it.

22-Dec 2021, curated from Keto Mojo

What is a Calorie Deficit?

A calorie deficit is the same thing as a caloric deficit: it’s a shortage in the number of calories you should eat to maintain your current weight.

What’s the Right Calorie Deficit to Lose Weight?

To gain weight, you must consume more calories than your body burns each day. So it stands to reason that if you want to lose weight, you should devise a diet plan in which you consume fewer calories than your body burns on a daily basis.

To accomplish this, you must practice calorie counting and healthy eating, as well as keep track of your food intake. However, as with most things, finding the right deficit is not a one-size-fits-all proposition. The correct total number of calories for you to operate at a safe deficit is determined by a number of factors, including your gender, age, weight, height, physical activity, and desired weight loss.

To calculate your calorie deficit, first calculate your Basal Metabolic Rate (BMR) or Resting Metabolic Rate (RMR) based on your age, gender, height, and weight. The terms BMR and RMR are interchangeable and refer to the number of calories required to perform the most basic and essential functions, such as breathing. Then you consider your daily activities to determine how many calories you need each day just to maintain your current weight. Knowing your daily calorie needs allows you to calculate a calorie deficit based on your weight-loss goals.

There are calorie deficit calculators available to assist you in determining the best calorie deficit for you. These calculators calculate your BMR or RMR, or how many calories you should eat to maintain energy homeostasis (your daily functioning without losing weight), and then tell you how many calories you need to eliminate (burn through exercise or, more likely, subtract from your daily caloric intake) to reach your weight-loss goal.

Using a Macro Calculator to Determine the Right Calorie Deficit

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If you're trying to lose weight, a macro calculator can help you determine a safe, sustainable calorie deficit—that is, one that won't make you so tired or hungry that you can't stick to the diet. It will tell you how many calories you should eat to maintain your current weight, taking into account your gender, age, weight, height, and activity level. Then it will tell you what percentage of calories you should cut daily to achieve your desired weight loss (the calorie deficit needed to reach your goal).

On a ketogenic diet, a macro calculator will also tell you how much of your daily calories should come from fat, protein, and carbohydrates. This, along with tracking what you eat to ensure you don't eat more than you think and that you eat the right amounts of fat, protein, and carbs, is critical to meeting your weight-loss goals.

Keto-Mojo MyMojoMacros will customize your macros (daily calories divided into fat, protein, and carbohydrates) for a ketogenic diet based on your personal information, activity level, and fat-loss goals. Begin calculating your macros right now!

The Final Word

A calorie deficit is a caloric deficit that is less than the number of calories required to maintain your current weight. To lose weight through dieting, you must first determine the appropriate calorie deficit to achieve your weight loss goals, and then develop eating habits that support the deficit. The appropriate calorie deficit for you is determined by your gender, age, weight, height, activity level, and weight-loss goals. Using a macro calculator allows you to better understand a caloric deficit that is safe for losing weight in a healthy way, allows for success over a reasonable amount of time, and takes specific things about you and your body into account. You can adjust your diet to eat less food or lower-calorie foods, control portion sizes, and, of course, eat fewer calories once you've determined your ideal calorie deficit. Before embarking on any new diet, consult your doctor or a registered dietitian.


Nikita Das


Nikita Das

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