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Blog / Health / Burn More, Eat Less: The Simple Math of Reaching Your Calorie Deficit

Burn More, Eat Less: The Simple Math of Reaching Your Calorie Deficit

Burn More, Eat Less: The Simple Math of Reaching Your Calorie Deficit

For maintaining weight and creating a calorie deficit in the body our BMR or Basal Metabolic rate is quite essential. The BMR is different for men and women, and it also varies due to lifestyle. You can create a calorie deficit after knowing your BMR.
Create the desired calorie deficit in the body with the calorie deficit diet and manage the weight according to your height and activity level. Calculate calorie deficit and BMR for losing weight relative to your required calorie deficit.
  • For weight loss, it is necessary to know the calorie deficit relative to your age and activity level. It is necessary to lose weight at a healthy and sustainable rate. To determine the calorie deficit by not disturbing the BMR.
  • Obesity is one of the common problems if you are not able to maintain the Calorie deficit. The simple method to control weight is by knowing the total daily calorie deficit. It is necessary to calculate the calorie deficit by encountering being overweight and obese.
Here discussing how to know the calorie deficit and weight management.

How to Calculate the BMR?

BMR is the measure of the calories required by your body to maintain basic body functions like breathing, digestion, and blood circulation. The BMR values are going to change for people doing the various activities. For example, athletes, and sportsmen need more calories.
Type of Lifestyle  Description  Formula 
Sedimentary Desk Job: Little or No Exercise 1.2 (BMR)
Slightly Active Exercise 1-3 times per week 1.375 (BMR)
Moderately Active Exercise 3-5 times per week 1.55 (BMR)
Very Active Exercise 6-7 times per week 1.725 (BMR)
Extremely  Active Physical job or regular training 1.9 (BMR)
The Harris-Benedict equation is one of the most common equations used to find the number of calories required for men and women. The best is going to find the number of calories required by men and women.
For women, the BMR equation takes into consideration the weight and height of and the age of the men and women.

BMR for Men:

For men, the BMR equation to know their calorie requirement tries to calculate calorie deficit by the given formula:
For Men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years)
You need to apply the above mentioned equation to know the BMR for men

BMR for Women:

To calculate calorie deficit for women, you need to know the BMR value and it is different for men's BMR value and formula. The BMR equation for women is prepared by taking into consideration their requirements.
For women, the BMR formula is given by 
For Women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age in years)

How to Create a Healthy Calorie Deficit?

There are various strategies to adopt for shedding the extra pounds:

Add Protein to Your Diet:

It is recommended that Protein is a macronutrient that helps in building body muscle and removing fats from your diet. The higher the ratio of protein in the body the better would be your weight.

Get Track of Calories:

measure the difference between the energy by calories we eat and use. The energy intake should not be higher than the expenditure. It leads to weight gain and vice versa.

Be Hydrated:

Water is one of the bases for maintaining the energy level in the body. Keeping hydration is not only for the skin, but it also ensures proper body functionality. A hydrated body the anabolic and catabolic processes work great to expend energy, thus facilitating weight loss and maintenance.
Creating a calorie deficit and eating a calorie deficit diet is another way to manage the calorie deceit in the body. Weight management is one of the challenges modern-day societies face. The main reason for that is the fast food and the extra calories they are taking in the shape of soft drinks.



Mikey Rose

Last updated: February 5, 2024

Mikey Rose is a skillful writer and an expert Researcher; He has done MS(Nutrition and Food ) and doing content writing for since 2017. He is an avid writer and expert in Niches like Health, Food, Nutrition Pathology, etc. He is a proficient writer and communicator in her specific fields.