However, this calculation doesn't always match reality. Many people will push the limits even further and reduce their calories by 1,000kcal or more. Therefore, a reduction of 500 calories daily should predictably equal a weekly loss of 500g. Now, it is commonly believed that the calories equivalent to 250g of fat is 3,500 calories.
That may not sound like a huge deficit, but it can be enough! And more than that is usually not recommended, otherwise it can lead to the well-known yo-yo effect.
This will give you a target value that is usually 200-300 calories below the maintenance value. That's also why many nutritionists say before you even think about going below calorie needs - into what's called a calorie deficit - you should spend some time just tracking how you're eating now, and then see how it feels to keep eating when you do the math.īut let's say you're definitely ready to lose a few extra pounds. It's roughly equal to your total daily energy expenditure, which is the number of calories you burn each day.īut remember that this is just an estimate! Many of us eat too much or too little every day and just trying to maintain your weight for a few weeks can open our eyes and get us on the right track. This is theoretically the starting point at which you will maintain your current weight.
Not sure which goal is right for you? Then start with the calculation.
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