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How Much Calorie Deficit to Lose Weight? (Explained)

In this blog, we discussed “How much calorie deficit to lose weight?” and some scientific ways to burn calories healthily.

What is a Calorie Deficit?

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A calorie deficit is a situation where a person burns more calories than he consumes in a day.

Overall, it means that expenditure would be greater than the consumption of calories through food.

How do I Create a Calorie Deficit? What are the ways?

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There are two ways to create a calorie deficit, and we discussed both points given below.

1. Following a diet: In this situation, a person depends more on a diet plan to lose calories than on physical activities.

For example, if a person’s daily requirement of calories is 2000 to maintain their weight, If he or she wants to create a deficit of 600 calories, then he must consume 1400 calories per day.

That’s how dieticians can create a deficit of calories in a day by following a diet.

2: Increasing Physical Activity: In this situation, a person burns more calories through physical activity as compared to the number of calories he consumes in a day.

For example, if a person’s daily requirement of calories is 2500 to maintain his or her weight and he or she does an intense workout like cardio, With this, let’s say he or she burns 600 calories. Then the deficit created during the workout session would be 600.

3: Combination of Both: When a person takes fewer calories and does intense physical activity, he or she creates a rapid calorie deficit because

How Many Calories Must Be Cut to Lose Weight?

It is complicated to give a single numerical value for all age groups and weight groups to create a calorie deficit. But it is recommended that creating a deficit of 500 calories per day is healthy.

Also note that a deficit of calories also causes muscle loss, low energy levels, and other weak body conditions. So it is important to seek consultation from professionals.

Recommended Calorie Deficit According to Age

Image of Chart showing Recommended Calorie Deficit According to Age
Sr No.AgeInstruction
1Age 0-15In this age group, it is Not Recommended to create a calorie deficit because this is the growth stage of the human body. If the weight of the child is increasing at an increasing rate, then consulting with a pediatrician or certified dietician is recommended.
2Age 15-30At this age, it is recommended to create a Calorie Deficit of 500–800 by increasing physical activity rather than reducing what you’re eating. With this deficit rate, you can lose up to 1–1.5 pounds in a week.
Always keep in mind that forcing yourself beyond a limit would cause weakness to lose weight. Take a consultation with a registered dietician and prepare a customized diet plan as per your body.
3Age 30-45Considering this age group, humans’ metabolic rates decrease gradually. That’s why we need to follow a different approach to losing weight. Creating a Calorie Deficit of 500–750 is recommended. Some smart people join yoga or Zumba classes at this age, which is a more entertaining way to lose weight.
4Age 45-60Again, at this age, humans’ metabolism rate decreases gradually. It is recommended to Create a 500–700 Calorie Deficit in a day to lose weight at the age of 45–60. However, it is vital, not just concerning weight but overall health.
560 and AboveAt this age, it is recommended to maintain a Calorie Deficit of 250–400 because the main focus at this age is not just to reduce weight but overall health, like maintaining muscle mass and bone density and ensuring proper functioning of other organs.

There is a Magical Diet Called “BBBE Diet” for weight loss. Read More –> What is BBBE Diet ?

3 Interesting Ways to Reduce Weight

Joining Dance Parties: Movements of the body with your favorite music can be a great choice to reduce weight.

It also reduces stress and keeps your mental health in check.

1. VR Gaming: VR gaming is one of the best options to reduce weight because it combines mental alertness with physical activity.

2.Hiking and biking: Hiking and biking with your loved ones is the best way to get exposure to the outside world and lose weight.

3.Zumba Classes: Most women take Zumba classes because exercising with others is more entertaining. You can also join group yoga classes.

Which foods must I Avoid to lose weight?

1.Sugary Eatables: Generally, sugary foods like cakes, chocolates, packet fruit juices, and sweets have empty calories.

If you’re addicted, initially it’s difficult to quit, but gradually your body adapts to the change.

2.Breakfast Cereals:- Most of the time, we choose tasty cereals for breakfast, right? And here we become habitual about it.

White Bread and Refined Grains: White breads are low in nutritional value and high in calories. Most foods that activate taste buds have these refined ingredients in them.

3.Coffee loaded with sugar: Coffee is diversified into low-calorie and high-calorie diets. Mochas and Frappuccinos are some high-calorie coffee options, whereas black coffee and low-sugar coffee are some of the best low-calorie options.

Amazing Video on How Many Calories Should You Eat To Lose Fat?


Is a 1200-calorie deficit too much?

Yes, a 1200-calorie deficit is too much because it is recommended to lose 500–1000 calories in a day and not more than that.

Is a 300-calorie deficit enough to lose weight?

No, at least a 500-calorie deficit is required to lose weight.

Is a 1500-calorie diet healthy?

Yes, but first you need to understand your work schedule, eating habits, and rest time, and overall, we can say that a 1500-calorie diet is sufficient and healthy.

Conclusion on how much calorie deficit to lose weight.

Creating a calorie deficit means you have to either maintain a proper diet or increase physical activity.

Generally, we can say that creating a deficit of 500 calories per day is healthy, and a dietician can lose weight up to 1-2 pounds per week.

There are various factors to be considered, such as age, gender, eating habits, genetics, etc.

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