How Many Calories To Lose Weight – Caloric Deficit

The weight loss that everyone wants so much it is represented by the caloric deficit.

How Many Calories To Lose Weight

There are a large number of persons that want to lose weight or to get rid of a couple of kilos but they do not know how to do it, they do not know what caloric deficit is or how to use the calorie deficit to lose weight

This is what we will find out today : What is the caloric deficit , how to find the caloric deficit and most important what apps to use in order to integrate the caloric deficit in your daily life.

The calorie deficit to lose weight is influenced by age, sex, weight, height and the activity level.

The caloric deficit used in loss weight is the negative ratio between the integrated calories and the calories converted to energy over a day. Creating a high caloric deficit for log periods of time by starving yourself or drastic diets leads to a slowdown in metabolism but can also affect the ability to think,  can affect fertility but also the memory.

How to calculate the calorie deficit lose weight

As an example we will do the calculation for me: 78kg, 173 cm, 29 years, male. 

How Many Calories To Lose Weight

Calorie Deficit Calculator https://www.freedieting.com/calorie-calculator

  • Maintenance             2367 CALORIES/DAY
  • Fat Loss             1893 CALORIES/DAY  recommended 
  • Extreme Fat Loss     1420 CALORIES/DAY
  • Exercise level          3 times/week

Another way a lot more simple in order to find your caloric requirement is the following formula: weight X 30 = maintenance  calories.

If you want to lose weigh with caloric deficit you will have to consume 2,3g -2,6g of proteins per kilogram.

How Many Calories To Lose Weight
How Many Calories To Lose Weight

Proteins have an essential role in the prevention if muscle mass and it also helps through the fact that they are very nourishing. 

The majority of those that use the caloric deficit in weight loss make the mistake of not eating enough proteins(  in particular women). I do not know how many persons could go on a diet eating only salads and at the end to look like this.

  • Do not give up fat because they have their essential role in the body meaning the production of hormones.
  • Try to reduce the consumption of carbohydrates.
  • Try to consume complex carbohydrates.
  • For the proper functioning of the body consume 45% proteins, 30% fat and 25% carbohydrates.

How to we keep track of the caloric deficit in order to lose weight:

  • As complicated as is sounds it is really easy. Instal on your phone/tablet the app Myfitnesspall.
  • Weight the aliments before eating and we input the data into the app.

With this method I was able to lose 15kg in 7-8 months. From 87kg I reached 72kg. In the las period I neglected my alimentation and I gave up on sports but I still maintained my weight to 76-78kg.

So if you want to healthily lose weight and to maintain your weight the caloric deficit is the best choice. Starting with February I will start over again to lose weight with caloric deficit and I will keep a journal here with what I eat.

I will add photos with what I eat and photos from myfitnesspall with the calories and the macronutrients.

1000 Calories A Day

You will lose at first in an alert rhythm. You will lose muscle and in the long run you will not have the expected results.
Sure you can try if you want to look like that

How Many Calories To Lose Weight


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