A calorie deficit occurs when a person consumes fewer calories than they burn throughout the day. But what happens when the body receives less energy, and why is it important to carefully manage a calorie deficit?
We asked Dr. Michela Seniga , nutritionist at the Humanitas Medical Care De Angeli clinic in Milan .
Calorie deficit: how is it calculated?
A calorie deficit corresponds to a reduction in daily energy intake , that is, the energy consumed daily through food. This concept is fundamental for professionals who develop nutritional plans for those who need to lose weight, whether overweight or obese.
On average, the calorie deficit is calculated by reducing between 500 and 1000 kcal per day compared to the usual consumption .
It’s important to consider not only the quantity but also the quality of the reduced calories to ensure effective and sustained weight loss. Seeing the number drop on the scale doesn’t always mean healthy weight loss, which instead involves losing fat while preserving metabolically active mass such as muscle.
How do you set a calorie deficit?
There are two main ways to go about creating a calorie deficit:
- Increase energy expenditure (thus increasing daily physical activity)
- Reduce the energy sources consumed.
Both approaches can be combined, especially when the goal is to preserve body muscle mass.
When do you set a calorie deficit?
If you’re overweight or obese, you need to follow a diet that ensures a steady reduction in calories . Consider that approximately 500-1000 fewer calories per day can lead to an average weekly weight loss of 500g-1kg.
The calorie deficit should be maintained until the weight goal agreed upon with your nutritionist is reached. Generally, an effective weight loss program can take up to a year, depending on the weight to be lost. It’s essential to stay motivated and learn to give your body time to adapt.
What are the consequences of a “wrong” deficit?
Knowing your basal metabolic rate is crucial. If we imagine our body as a race car, metabolism represents the minimum amount of energy needed to keep the machine running smoothly. In our case, a proper calorie deficit is essential to ensure all organic and physiological functions. If taken to the extreme, it can slow down the metabolism.
