Step 4. Calculate Caloric Deficit As mentioned earlier, you need to consume 2580 calories (your Daily Caloric Requirement) daily to maintain your current weight. However, to lose weight, you need to consume LESS calories than your Daily Caloric Requirement and create a Caloric Deficit. The common recommendation is to cut 500 to 1000 calories daily from your diet. Since your body is experiencing a deficit in calories from external food sources, it will be forced to burn your body fat for the energy needed to sustain your body functions. For example, let’s say you are trying to lose weight by cutting 500 calories per day: Daily Caloric Requirement = 2580 Calories to be cut per day = 500 Caloric Deficit (2580 – 500) = 2080 calories Below is how much weight you will lose per week: You cut 500 calories a day = 3500 calories a week, And 3500 calories = 1 pound body fat, Hence, weight loss per week = 1 pound (0.45kg) It is important to note that your body is only capable of losing a maximum of 2 pounds body fat per week. Therefore, you should not be cutting more than 1000 calories per day (2 pounds of body fat per week = 7,000 calories per week =1000 calories per day).
Posted on: Sat, 28 Sep 2013 19:39:44 +0000
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