Calorie Deficit Diet- All You Need To Know

You can craft a calorie deficit diet just by reducing your calorie intake that is needed to maintain your body weight. Eventually, this reduced calorie intake will result in weight loss.

This blog covers all aspects of calorie deficit and weight loss.

What do you understand about the calorie deficit?

Calorie deficit = calorie intake < calorie burn

In simple words this equation explains calorie deficit as the calorie intake in a day by you is less than the calorie you burn in the same day. Your body has to burn a specific amount of calories to do all its activities daily.

These are the factors that determine how much calories you need in a day:

  • Sex
  • Age
  • Physical activity
  • Height
  • Weight
  • Body composition

Following are the estimated calorie needs for both men and women above 19 years of age:


Age   desk boundmodestactive
19-20                          2,6002,8003,000


Age   desk boundmodestactive

You can create a calorie deficit either by lowering your calorie intake or by increasing your physical activity level.

Do you only need a calorie deficit for weight loss?

Calorie deficit is one part of weight loss but not the whole process because calories aren’t the only factor affecting your weight. You have to take 500 to 1000 less calories per day than what your body needs to reduce 1 to 2 pounds weight in a week. 

In case you are a stationary person, it means you only move when you need to and not otherwise, start a 30 minutes exercise session right away. You can choose any exercise of your liking.

If you cut your calorie intake, it’ll not necessarily lead to you feeling unsatisfied after meals. You can include low calorie food, increase your water intake and  more fibrous food items in your diet to feel satiated. 

How many calories do you need?

There are many ways to know how many calories you burn in a day. You can count your calorie needs for a day manually or you can use an online calculator.

If you are modestly active, multiply your current body weight with 15. The result you get is the calories you need in a day. For the calorie deficit, you’ll have to minus about 500 calories from the result you got. Yet, you should make sure you’re not too low on calories. Always remember exercise sessions also create calorie deficit.

You can also use your basal metabolic rate (BMR) and your activity level to know your current calorie needs. Depending on your sex, you can use any one of the below given formulas to find your BMR: 

  • Adult males: BMR= 66 + (6.3 * weight in lb) + (12.9 * height in inches) – (6.8 * age in years)
  • Adult females: BMR= 655 + (4.3 * weight in lb) + (4.7 * height in inches) – (4.7 * age in years)

When you know you your BMR, use any one of below given formulas based on your activity level to find out your caloric needs:

  • Stationary: no or little exercise = BMR * 1.2
  • Minimum active: 1 to 3 sessions of exercises in a week = BMR * 1.375
  • Modest activity: 3 to 5 times modest activity or sports in a week = BMR * 1.5
  • Much activities: hard exercises throughout the week = BMR * 1.725
  • Extreme activities: e.g. athletes going for a training two times in a day = BMR * 1.9
How can you craft a calorie deficit?

 You can craft a calorie deficit for yourself when you know how many calories you need in a day or a week.  Example: you want to lose 1 lb fat in a week. For this, you need to take 3,500 calories less than what your body needs or 500 less calories in a day.

However, make sure your calorie deficit doesn’t remain below the limit of 7,000 calories in a week.


A component of crafting a calorie deficit is modifying what you eat and drink every day. You should include food items that are low in calories but rich in nutrients in your daily diet. Healthy eating pattern includes:

  • Vegetables: All types and colors
  • Grains: Half of them should be whole grains    
  • Fruits


  • Proteins: Legumes, nuts, eggs, lean meat etc
  • Fat-free or low fat products: Milk, cheese, soya beverages etc

  • Healthy oils: Olive oil, coconut oil etc
  • You should rule out sugary drinks’ intake. For this, increase your water intake or natural drinks like coconut water, fresh fruit juice etc.


    It is an essential part of your weight loss journey. If you’re unable to exercise, at least increase your physical activity. You can start with:

    • Walking

  • Replace elevators with stairs
  • On outdoor sport  
  • Play with a pet
  • More physical activities you do, the more calories you burn.

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