All About Calorie Deficit For Weight Loss

calorie deficit

What is a calorie deficit for weight loss?

To lose weight, you must consume fewer calories than you expend. When a person’s daily calorie intake is less than their daily calorie expenditure, they have a calorie deficit. If you consume more calories than you expend, you are not in a calorie deficit and will not lose weight. 

Every day, the body must burn a particular quantity of calories to accomplish its tasks. The calorie requirement varies based on the following criteria- age, gender, level of physical activities etc.

Why is calorie deficit important for weight loss?

Calories are the energy units found in foods and beverages, and a calorie deficit occurs when you ingest fewer calories than you burn. 

The three components of the calories you burn or expend each day — also known as calorie expenditure — 

Resting Energy Expenditure (REE): The calories your body consumes to keep you alive at rest, such as breathing and blood circulation, are referred to as REE. 

Thermic effect of Food: This refers to the calories spent digesting, absorbing, and metabolizing food by your body. 

Activity energy expenditure : It refers to the calories you burn when participating in sports and non-exercise-related activities such as playing or doing housework.

You put your body in a calorie deficit if you give it fewer calories than it requires to maintain these three components of calorie expenditure. When you do this regularly for a long time, you will lose weight.

Whereas, if you frequently feed your body with more calories than it needs to sustain these tasks, you will acquire weight. A calorie excess is what this is known as.

Is it sufficient for weight loss?

Maintaining a calorie deficit is essential for weight reduction, but it isn’t the only one. This is because the sole factor that influences weight is calories. 

To shed 1–2 pounds (lb) each week, a person would need to consume 500–1,000 calories less per day than their body requires. 

If a person is lazy, they only move as much as they need to live independently but do not exercise or participate in other physical activities. They should begin getting 30 minutes of exercise each day, if feasible.

How to achieve a calorie deficit?

A calorie deficit can be achieved by either eating fewer calories, increasing your physical activity or combining both.

Because you may not have the time, energy, or enthusiasm to exercise every day, it may be easier and more sustainable to build a calorie deficit through nutrition rather than exercise alone. Furthermore, many people feel that exercise burns more calories than it does.

To put it another way, it could be simpler to eat 500 fewer calories each day than it is to burn 500 calories through exercise.

9 Easy Ways to Cut Down on Calories

1. Drink less calories

Too many sugary drinks might undermine the weight loss process. 

According to research, the amount of sugar in one’s diet affects weight growth. However, most of this might be linked to the intake of sugary beverages. 

Drinks are simple to ignore as a component of one’s diet. However, many sugary drinks are rich in calories trusted Source. 

Unlike a variety of high-calorie foods, these beverages do not satisfy hunger and offer inadequate energy to the body. This makes it easy to eat excessive sugary beverages without realizing it.

2. Avoid packed food

Sugar, fat, and salt in highly processed meals, such as sugary beverages, fast food, sweets, and morning cereals, make these high-calorie items more appealing and encourage overconsumption.

If your present diet contains a lot of highly processed foods, gradually replace them with the least processed alternatives. Replace sugary cereals with fruits and oatmeal or mildly salted dry fruits rather than consuming chips.

3. Prefer healthy home-cooked food 

Eating home-prepared food can help you to gain control over your calorie intake. Home-cooked food is lesser in calories than food from outside. Try eating more vegetables and fruits and avoid fried food even at home.

4. Drink enough water before the meal

Drinking water before a meal may make you feel fuller, causing you to consume fewer calories. 

One researcher discovered that drinking just 2 cups (500 ml) of water before a meal reduced calorie consumption by roughly 13%.

5. Eat Slower

Taking your time with a meal and chewing slowly will help you feel full faster, allowing you to eat less.

6. Fast Intermittently

Intermittent fasting is a popular calorie-cutting technique that can help you lose weight. 

This dieting method involves cycling your eating patterns between fasting and eating phases. 

It’s particularly beneficial for weight reduction since it makes it simpler to lower your calorie intake gradually. 

Intermittent fasting may be done in various ways, making it simple to discover one that works for you.

7. Avoid Fried Food

Any fried meal adds a lot of unwanted calories and saturated fat. Choose grilled, broiled, or poached chicken or fish instead of fried chicken or fish. Also, don’t eat French fries. A big portion of fries may add over 500 calories to a meal on its own. Instead, check whether the veggie of the day or a side salad will suffice.

8. Don’t consume sauce with the food.

Ketchup and mayonnaise can contribute more calories to your diet than you may anticipate. Adding 1 tablespoon (15 ml) of mayonnaise to your meal adds about 54 calories. Avoiding it will be considered a small but considerable step towards consuming fewer calories.

9. Avoid consuming alcoholic beverages. 

Many people find that cutting less on alcohol is a simple approach to lose weight. Because alcohol has no nutritional value, when you imbibe (drink) it, you consume empty calories, up to 500 calories for certainly mixed cocktails loaded with syrupy sweeteners, fruit juices, and ice cream or heavy cream.

Another way to a Calorie Deficit


Exercising is a crucial aspect of losing weight. If possible, a not very active person should aim to raise their daily activity levels. 

Find the exercise/exercises that fascinate or interest you the most. This might include things like: 

hiking, playing a leisure sport, biking, walking instead of using the elevator.

However, if you are interested in intense exercises, we have a variety for you.

Best At Home Full Body Workout with no equipment.

Precautions while being on a calorie deficit

Don’t cut on calories too much.

A person’s health may be jeopardized if they reduce too many calories and do not get enough essential nutrients. 

To function effectively, the body requires a certain quantity of calories. Cutting too many can put you at risk for a variety of health problems, including: 

not obtaining enough nutrients can prevent you from building or retaining bone mass, depriving the brain of energy, and slowing down your metabolism.

Stay active

It would help if you continued to exercise or increase your daily activities to stay fit and active because relying completely on consuming fewer calories can make you lazy.


Maintaining a calorie deficit is essential for weight reduction. When a person’s daily calorie intake is less than their daily calorie expenditure, they have a calorie deficit. A calorie deficit can be achieved by either eating fewer calories, increasing your physical activity, or combining both.

Easy ways to cut on calories are drinking fewer calories, avoiding sauce over the food, and Intermittent fasting. The other way to achieve a calorie deficit diet is by exercising. You can choose to burn the calories you intake rather than avoid consuming those calories.