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The most important variable while losing weight is the calorie deficit. Weight loss is not possible without a calorie deficit. No diet will work if there is no calorie deficit.

Your body weight is dependent on the difference between the calorie you consume VS the calorie you burn which is known as your calorie balance.

Now you must be thinking what are calories? We have heard, seen calories on many food items but we always ignore it. 

Calories are basically energy stored in food. If all energy is not used right away some energy will store in the muscles and liver as glycogen but these stores pretty quickly. Then your body stores additional calories in the form of FAT.

There is a term called calorie balance in which your goal gets decided. There are 3 types of calorie balance. In order to lose weight, gain muscle, or to maintain your weight you have to follow one of these types as mentioned below. 

1.Negative Calorie Balance – In negative calorie balance you burn MORE number of calories than you consume. This results in Weight Loss.


2. Neutral Calorie Balance – In neutral calorie balance you burn the SAME number of calories as you consume. In this, your Weight Will Remain Stable.


3. Positive Calorie Balance – In a positive calorie balance you burn FEWER calories than you consume. This results in Weight Gain / Muscle Gain.

Positive Calorie Balance

PRO TIP – 1. Your calorie deficit determines how fast you will lose weight.

2. In order to lose weight, you must create a calorie deficit.


 To Determine your Calorie Needs You Need To Find your TDEE.

What Is TDEE

TDEE is your Total Daily Energy Expenditure, which is the number of calories your body burns in 1 day.

What is BMR?

Basal Metabolic Rate is the amount of energy expressed in calories that an individual just needs to keep the body functioning at rest. In simple terms if you seat on a sofa doing nothing for 24 hours that is calories you burn while seating on the sofa doing nothing is your BMR ( Basal Metabolic Rate ).

BMR declines (1-2%) per decade after you turn 20.

Older people have slower BMR than young people. 

BMR is also known as RMR ( Resting Metabolic Rate ).

How To Calculate BMR?

There are THREE ways to calculate BMR.

1.THE MIFFLIN-ST JOER EQUATION ( very accurate )

FOR MEN – 10*weight(kg)+6.25*height(cm)-5*age(years)+5

FOR WOMEN – 10*weight(kg)+6.25*height(cm)-5*age(years)-161


3.SIMPLEST WAY (less accurate compare to above two methods)

What you need to do is simply take your weight in pounds and multiply it by 10


1.Sedentary – BMR*1.2 ( Little or no exercise, desk job)

2.Lightly Active – BMR*1.375(Light Exercise, 1-2 days)

3.Moderate Active – BMR*1.55 (Moderate Exercise, 3-5 days )

4.Very Active – BMR*1.725 (Hard Exercise, 5-7 days)

5.Extra Active – BMR*1.9 ( Hard Exercise Daily/sports & physical job or 2 trains 2 times a day)

PRO TIP – Always choose the lower one because it’s always a good idea to underestimate the calories that you burn especially when you are trying to lose weight.

There Is Term Called Thermic Effect Of Food(TEF)

WHAT IS TEF? And Why It Is Important To Calculate Your TDEE?

The thermic effect of food is the calorie cost of digesting and processing different macronutrients in your diet.

-PROTEIN: 20-35% of calories burned through processing 

-CARBS: 5-15% of calories burned through processing 

-FATS: 1-5% of calories burned through processing 

*To put this in simple terms, if you eat 200 calories worth protein your body will use between 40-70 calories to digest the protein.

*The most common estimate for TEF of food is around 10% of your total calorie intake throughout the day.


For weight loss, a calorie deficit is the most vital thing. there’s an enormous difference between ‘weight loss’ and ‘fat loss’.

Weight loss = Calories in VS Calories out ( in this how much you eat is more important than what you eat). Weight loss means losing fat all over the body with little muscle mass loss.

Fat loss = Negative calorie balance + Right balance of macronutrients ( when it comes to fat loss, what you eat does matter). Fat loss means losing fat with maintaining muscle mass.

Now, How To Create Calorie Deficit for weight loss

  1. Calculate your TDEE( Total daily energy expenditure).
  2. Subtract a certain percentage of your TDEE.
  3. Reach your calorie count by eating mostly healthy foods.

How much should you subtract from your TDEE to lose weight

  • – Small: 10-15% below your TDEE
  • – Moderate: 15-20% below your TDEE
  • – Large: 20% or more than 25% below your TDEE


  1. Maintain High Protein ( 0.7-1 gram per pound of body weight ).
  2. Eat Unprocessed Carbs.
  3. Eat Mostly Monounsaturated And Polyunsaturated Fats.               

Supplementation can make your life easier, but don’t use them as your only source. I will link some of the best protein supplements below.

Consider Reading This Article - Simple tricks To Lose Belly Fat

Thank you for reading.

Aman Pawar
Aman Pawar is a Certified Diet, Fitness and Nutrition Expert. For more info visit About Us page.


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