A caloric deficit for weight loss occurs when you consume fewer calories than your body needs to maintain its current weight. Essentially, your body starts using stored fat as energy to make up for the calorie shortfall, leading to weight loss over time. At Vital Advanced Medical Center, our medical weight loss clinic Tampa has helped many patients suffering from obesity, or just overweight, lose excess pounds and get healthy.
Let’s try to understand the “caloric deficit” principle better. Maintenance calories are the number of calories you need to maintain your current weight, which is influenced by factors like age, gender, activity level, and metabolism.
A Caloric deficit is arrived at when you eat fewer calories than your body burns. A common goal for weight loss is to create a deficit of about 500 calories per day, which could lead to a weight loss of about 1 pound per week (since approximately 3,500 calories equals 1 pound of body weight).
To create a caloric deficit, you can either eat fewer calories (by choosing lower-calorie foods or reducing portion sizes) or Increase physical activity (to burn more calories through exercise or daily activities)
A sustainable caloric deficit is key—too large of a deficit can lead to muscle loss, nutrient deficiencies, or a slowed metabolism. A moderate deficit is generally recommended for long-term weight loss.
How can I calculate my Caloric Deficit?
Creating a caloric deficit diet is about balancing the number of calories you consume with the number of calories your body uses. Here’s how you can approach it:
First, calculate your Maintenance Calories, which is how many calories you need to maintain your current weight. This is your Total Daily Energy Expenditure (TDEE). You can estimate it by using an online calculator like the one found here.
Secondly, calculate your BMR (Basal Metabolic Rate), which is the number of calories your body needs at rest, The calculator referenced above will give you both your Total Daily Energy Expenditure (TDEE) and your Basal Metabolic Rate (BMR).
Once you know your TDEE, you can plan for a deficit by subtracting your BMR from your TDEE.
For example, let’s say your TDEE is 2246 calories (total calories needed per day) and your BMR is 1872 calories, then you need at least a caloric deficit of 2246 minus 1872 equals 374 calories.
Aim for a 500-calorie deficit per day, which is generally safe and sustainable, leading to about 1 pound of weight loss per week (since 1 pound of fat = roughly 3,500 calories).
There are several options to create this 500 calorie deficit. You can:
- Eat 500 fewer calories per day.
- Increase physical activity to burn 500 more calories per day.
- Or combine both (e.g., eating 250 fewer calories + burning 250 through exercise).
- Drugs like Semaglutide and Tirzepatide help to burn calories and increase your BMR. Ask us for more information about Tirzepatide and Semaglutide Tampa
Remember to track Your Calories. Use an app or a food diary to track your daily calorie intake. Apps like MyFitnessPal or Cronometer can help you monitor the calories in your meals.
Be mindful of hidden calories. Those in Drinks, snacks, oils, and condiments can add up quickly. And measure portions to make sure you’re not eating more than you think.
To stay satisfied while in a caloric deficit, prioritize whole, nutrient-dense foods such as:
- Lean proteins (chicken, turkey, tofu, legumes)
- Fruits and vegetables (high in fiber and low in calories)
- Whole grains (brown rice, quinoa, oats)
- Healthy fats (avocados, nuts, olive oil, seeds)
Avoid highly processed foods, sugary snacks, and drinks, which can lead to overeating.
Exercise to Enhance the Deficit. Increasing your physical activity helps create a larger caloric deficit and has the added benefits of improving metabolism, maintaining muscle mass, and enhancing overall health.
- Cardio exercises (walking, running, cycling) help burn calories.
- Strength training (weight lifting) can help preserve muscle mass during weight loss.
- Try aiming for 150 minutes of moderate-intensity exercise (or 75 minutes of vigorous-intensity exercise) per week, along with strength training exercises at least two days a week.
Consistency is key! Weight loss is a gradual process, so don’t expect to see drastic changes overnight. Stick with your caloric deficit for several weeks, and track your progress.
Monitor Your Progress. Try to:
- Weigh yourself once a week, preferably at the same time of day, to track your progress.
- If you plateau or feel like you’re losing energy or muscle mass, you can reassess and adjust your calorie intake or exercise routine.
Lastly, avoid Extreme Deficits. A too large caloric deficit can lead to muscle loss, nutritional deficiencies, and a slower metabolism. Aim for no more than a 500 to 750-calorie deficit per day for safe and sustainable weight loss.
By following these steps, you can create a healthy, sustainable caloric deficit that helps you reach your weight loss goals over time. You should consult a doctor before beginning any weight loss efforts. If you are located in the Tampa Florida area, then check out our clinic for weight loss Tampa.
