Calculating Daily Calorie Deficit for Maximum Fat Loss

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Calculate Daily Calorie Deficit for Maximum Fat Loss

Within a healthy, balanced diet, a man needs around 10,500kJ (2,500kcal) a day to maintain his weight. For a woman, that figure is around 8,400kJ (2,000kcal) a day. These values can vary depending on age, metabolism and levels of physical activity, among other things.

What are Calories?

Calories are a measure of how much energy food or drink contains. The amount of energy you need will depend on:

  • your age – for example, growing children and teenagers may need more energy

  • your lifestyle – for example, how active you are

  • your size – your height and weight can affect how quickly you use energy

Other factors can also affect how much energy you burn. For example:

  • some hormones (chemicals produced by the body) – such as thyroid hormones

  • some medications – such as glucocorticoids, a type of steroid used to treat

  • inflammation

  • being unwell

Calories and Kilocalories

The term calorie is commonly used as shorthand for kilocalorie. You will find this written as kcal on food packets. Kilojoules (kJ) are the equivalent of kilocalories within the International System of Units, and you’ll see both kJ and kcal on nutrition labels – 4.2kJ is equivalent to approximately 1kcal.

Maintaining a healthy weight

To maintain a healthy weight, you need to balance the amount of calories you consume through food and drink with the amount of calories you burn through physical activity.

To lose weight in a healthy way, you need to use more energy than you consume by eating a healthy, balanced diet with fewer calories while increasing your physical activity.

It takes 3500 calories to lose one pound of fat. Calculate the daily calorie deficit for fat loss with help from an experienced nutritionist in this free video clip.

Series Description: Staying fit and healthy isn’t just about working out – it is also about making sure you’re following the right nutritional plan. Get tips on nutrition with help from an experienced nutritionist.

DISCLAIMER: The materials and the information contained herein are provided for general and educational purposes only and do not constitute any legal, medical or other professional advice on any subject matter. None of the information on our videos is a substitute for a diagnosis and treatment by your health professional. Always seek the advice of your physician or other qualified health provider prior to starting any new diet or treatment and with any questions you may have regarding a medical condition. If you have or suspect that you have a medical problem, promptly contact your health care provide.

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