Understanding Calorie Surplus and Deficit
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Understanding Calorie Surplus and Deficit
A Simple Guide
Managing your weight boils down to understanding calorie surplus and deficit. Let’s break it down.
What Are Calories?
Calories are units of energy from food and drinks that our bodies use for everything we do.
Calorie Surplus and Deficit
• Calorie Surplus: Eating more calories than you burn, leading to weight gain.
• Calorie Deficit: Eating fewer calories than you burn, leading to weight loss.
How Many Calories Make Up a Kilogram?
About 7,700 calories equal one kilogram of body weight. To lose one kilogram, create a deficit of 7,700 calories. To gain one kilogram, consume 7,700 extra calories.
Using the TDEE Calculator
Total Daily Energy Expenditure (TDEE) is the number of calories you need daily to maintain your weight. Here’s how to use it.
1. Calculate Your TDEE: Use our TDEE calculator
2. Set Your Goal
• For weight loss, eat 500-1,000 calories less than your TDEE to lose 0.5 to 1 kilogram per week.
• For weight gain, eat 500-1,000 calories more than your TDEE to gain 0.5 to 1 kilogram per week.
3. Adjust As Needed: Monitor your weight and adjust your calories accordingly.
Tracking Calories
Use a food scale to measure portion sizes accurately and track your calorie intake correctly.
Macronutrient Splits
Balance your intake of carbohydrates, fats, and proteins. Each provides different energy.
• Protein: 4 calories per gram
• Carbohydrates: 4 calories per gram
• Fat: 9 calories per gram
Example splits
1. Balanced Diet: 50% carbs, 30% fat, 20% protein
2. High-Protein Diet: 40% carbs, 30% fat, 30% protein
3. Low-Carb Diet: 25% carbs, 45% fat, 30% protein
Healthy Food Choices
• Choose Whole Foods: Eat fruits, vegetables, whole grains, lean proteins, and healthy fats.
• Avoid Processed Foods: Limit high-sugar and processed foods.
• Stay Hydrated: Drink plenty of water.
• Balance and Variety: Eat a variety of foods for a balanced diet.
By understanding calorie surplus and deficit, making healthy food choices, and using tools like the TDEE calculator and a food scale, you can effectively manage your weight and achieve your health goals.