We’ve all heard that in order to lose weight we need to create a calorie deficit – taking in fewer calories than we burn each day. But what exactly does that mean? And how do we calculate our calorie deficit?
Comment calculer son déficit calorique first step in calculating your calorie deficit is finding out your maintenance calories. You can do this by using a calculator or by tracking your diet and weight for 10 days. Calorie calculators estimate your maintenance calories based on your height, weight, sex, and activity level, but the most accurate way to do it is to track your daily calorie intake and weight.
Crunching the Numbers: A Step-by-Step Guide on How to Calculate Your Calorie Deficit
Once you know your maintenance calories, the next step is to calculate how many calories you need to consume each day to lose weight. You can do this by finding your resting metabolic rate (RMR) and dividing it by the number of calories you need to maintain your current weight (this is a rough estimate, but it’s better than nothing).
Finally, subtract your RMR from the total number of calories you consume each day to find out how many calories you need to lose weight. Achieving a calorie deficit will cause your body to break down its fat stores for energy, which is how weight loss happens.
To use our calorie deficit calculator, enter your body details and your goal weight. It will then show your maintenance calories, your daily calorie intakes to lose weight and the estimated time it will take to reach your goal. The daily calorie intakes are broken down into 50-calorie increments, making it easy to make small changes to your diet over time.