Knowing what should be your calorie deficit to lose weight, is certainly essential. Because you can lose weight only if you burn more calories than you take in. Very often the problem why people struggle so much with weight loss, is not because people are consuming too many calories, but because the calorie reduction is too severe and that is counter productive.
It would be ideal to reduce your calories just below your maintenance level and burn a lot of calories with exercise. But most people do the opposite and fail again and again. A 500 calorie deficit works most of the time. So if your maintenance level is 2100 calories, then reducing your calories to 1600, would be very good - not to little and not too much either. A 500 calorie deficit in a day would mean a 3500 calorie deficit in a week. Since there is 3500 calories in a pound of fat, then ideally you could lose 1 pound of fat.
This would also mean that a 750 calorie reduction in calorie means on average of 1 and a half of pounds of fat lost in one week. A 1000 calorie reduction would mean a 2 pound fat loss in one week. But the problem is that if you go too far with your calorie reductions like from 2100 to 1100 calories, then you not only lose fat, but muscle as well. If you lose muscle, then this means your body also burns less calories. That can be a very big problem in the long run. It would be ideal to only lose 100% of fat and if you reduce your calories just a little and start weight training and cardio training, then it can be done.
Alternative way to figure out how many calories you exactly need, is to use the percentage method. A 15-20% reduction is considered is a small deficit and it is the best option to use, especially at the beginning. For example if your maintenance level is 2400 calories, then a 20% reduction would mean a 480 calorie deficit. This is a better method because people are very different and a 750 calorie deficit could be too little for some and too much for others.
It would be ideal to reduce your calories just below your maintenance level and burn a lot of calories with exercise. But most people do the opposite and fail again and again. A 500 calorie deficit works most of the time. So if your maintenance level is 2100 calories, then reducing your calories to 1600, would be very good - not to little and not too much either. A 500 calorie deficit in a day would mean a 3500 calorie deficit in a week. Since there is 3500 calories in a pound of fat, then ideally you could lose 1 pound of fat.
This would also mean that a 750 calorie reduction in calorie means on average of 1 and a half of pounds of fat lost in one week. A 1000 calorie reduction would mean a 2 pound fat loss in one week. But the problem is that if you go too far with your calorie reductions like from 2100 to 1100 calories, then you not only lose fat, but muscle as well. If you lose muscle, then this means your body also burns less calories. That can be a very big problem in the long run. It would be ideal to only lose 100% of fat and if you reduce your calories just a little and start weight training and cardio training, then it can be done.
Alternative way to figure out how many calories you exactly need, is to use the percentage method. A 15-20% reduction is considered is a small deficit and it is the best option to use, especially at the beginning. For example if your maintenance level is 2400 calories, then a 20% reduction would mean a 480 calorie deficit. This is a better method because people are very different and a 750 calorie deficit could be too little for some and too much for others.
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