calorie deficit definition
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calorie deficit definition

What is Calorie?

A calorie is a unit of energy. It represents the amount of heat needed to raise the temperature of 1 gram of water by 1 degree Celsius. Historically, it was proposed as a unit in terms of heat required to raise the temperature of one kilogram of water by one degree Celsius. One calorie is equal to 4.18 joules (4.184 J).

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A calorie deficit refers to when someone eats less food than they burn through daily physical activity and daily energy expenditure such as breathing, cell turnover, etc.


"Caloric or calorie deficit" is often used interchangeably to mean either a weight loss diet or general anabolic (muscle building) diet, but there are some distinctions that must be made. First, as a calorie is a unit of energy, it can be used in order to calculate your basal metabolic rate (BMR) and thus it also allows one to calculate exact calorie requirements for weight loss. Second, one can lose fat while gaining muscle by engaging in a caloric deficit most effectively through weight training and aerobics. The latter is better known as bulking.

Metabolism is the amount of energy required to sustain life.

The calorie is the building block of calories. It is defined as the amount of energy required to raise the temperature of one gram of water by 1 degree Celsius. The calorie is defined as one joule per kilogram (1 J/kg) or 4.18 joules per liter (4.184 J/l). The BMR is the amount of energy required for a person to sustain life if they were in a coma. The BMR is the energy used by a person to stay alive. It is broken down into the basal metabolic rate (BMR) which is one half of the total BMR and activity level which is one third of the total BMR. The other two components have a fairly small contribution to weight loss.


BMR: It’s the energy used just to maintain life at rest and also includes bodily functions that are not active like breathing, contractions to help move fluids around the body, etc.

Total BMR: The amount of energy used for sleeping, digesting food, producing red blood cells, etc. Basically it’s everything that you don’t do when you are awake.

Activity Level: The total calories burned based on the frequency and intensity of the activity.

The sum of BMR, basal metabolic rate, and activity level is known as the total daily energy expenditure (TDEE). The most accurate way to determine energy needs for weight loss is by calculating TDEE using an equation based on body weight and body fat percentage. One can estimate their caloric needs by calculating BMR using an equation based on one’s age, height, gender, and weight (A Harris-Benedict). This gives some sense of whether a person has a high or low caloric need. There are other equations that can be used to estimate one’s basal metabolic rate but none of them have been found to be more accurate than Harris-Benedict.


The calorie is a unit for energy not for weight or fat. As a human being, you don't want to gain weight because it is useless fat. Your body requires energy so it will automatically store energy as fat and this happens if you're getting too many calories. During the whole process, the body just wants to maintain balance in order to sustain life. It doesn't want to gain weight because it is going to count on the fat stores for energy which can be disastrous if there is a lack of fat in the body.

The human body requires energy for every single process in your body and this includes things like breathing, your muscles moving around, creating new red blood cells, etc. When you eat too many calories and don't burn through them you will automatically store the extra calories as fat in the fat cells instead of using them for energy. This means that you will have too much stored fat rather than having enough healthy energy sources like proteins and fats. This is one of the biggest problems that people have to deal with because it leads to bad health and can even lead to an early death.

Below are some of the best examples of foods that you can consume in a calorie deficit. There are many diets out there right now and the one thing that they all have in common is that they say you should be consuming many different kinds of food. This is not true at all because if you want to lose weight then you need to stick with foods that help you burn through calories. Many people go wrong with their diet plan because they don't give their body what it needs or they don't give it enough energy for high activity levels. The foods below are just some examples of what can be consumed in a calorie deficit and are given as a guide only.

Low calorie intake:

In general, it is recommended to consume between 1,500 and 2,000 calories a day. This can be done through eating small meals every 2-3 hours or even in between meals since you will be consuming more calories that way.

High calorie intake:

You can also eat much higher amounts of food. This will depend on your weight loss goals and will vary depending on if you want to lose fat or muscle. The amount of food that is consumed depends on how many calories are needed with relation to the activity level and the activity level itself has been broken down into two categories based on intensity; low intensity and high intensity.


Low intensity activities are things like walking, exercising and doing chores. High intense activities are things like weight lifting, sprinting and so on.

High intensity training: For those who engage in high intense training, the surplus of calories should be less than 10% of TDEE.

Low intensity activities: For those who engage in low intensity activities, the surplus of calories should be less than 20% of TDEE.

For those who have a difficult time with counting their calorie intake and have no idea where to start or how many calories they need to eat in order to lose weight then it is recommended to go with a simple rule based on gender and age (Harris-Benedict equation).



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