how do i calculate my calorie deficit Deficit calorie calories diet regime

July 02, 2022

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In today’s world, staying fit and healthy is of utmost importance. The constant demand for productivity has made us forget the importance of taking care of our bodies. One of the crucial factors in maintaining good health is watching what we eat. As the old saying goes, “You are what you eat.” Monitoring our food intake helps us control the number of calories we consume, hence maintaining our calorie deficit. Calorie deficit is the number of calories burnt in a day compared to the number of calories consumed. The concept is simple, but the calculation may be a bit confusing for most people. This is where the Calorie Deficit Calculator comes in. It helps you determine your calorie deficit based on a few simple inputs. Step 1: Determine your Basal Metabolic Rate (BMR) The first step in calculating your calorie deficit is to determine your BMR. BMR is the number of calories your body burns while at rest, i.e., the number of calories you would burn if you did nothing but lay in bed all day. The BMR is calculated based on your age, height, weight, and gender. Once you have calculated your BMR, you can move on to the next step. Step 2: Find your Total Daily Energy Expenditure (TDEE) The second step in calculating your calorie deficit is to find your TDEE, which is the number of calories you burn in a day, considering your daily activity levels. TDEE is calculated by multiplying your BMR with a factor that represents your activity level. The factors are: Sedentary (little or no exercise, desk job) - 1.2 Lightly active (light exercise or sports 1-3 days a week) - 1.375 Moderately active (moderate exercise or sports 3-5 days a week) - 1.55 Very active (hard exercise or sports 6-7 days a week) - 1.725 Extra active (very hard exercise or sports, physical job or training twice a day) - 1.9 Step 3: Determine your Calorie Deficit The final step in calculating your calorie deficit is to determine how many calories you need to cut to reach your desired weight. A healthy weight loss rate is around 1-2 pounds per week. To achieve this, you need to create a calorie deficit of 500-1000 calories per day, which translates to a calorie deficit of 3500-7000 calories in a week. Using the Calorie Deficit Calculator is a simple and effective way to monitor your food intake and maintain a healthy weight. Keep in mind that the calorie deficit is just one aspect of a healthy lifestyle. Exercising regularly and consuming a balanced diet are equally essential. In conclusion, the Calorie Deficit Calculator is a valuable tool that helps you keep track of your calories and maintains a healthy weight. It is simple, effective, and available for everyone to use. Use it to take care of your body and lead a healthy lifestyle.

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