Cara Menghitung Kalori Defisit

>Hello Sohib EditorOnline and welcome to this journal article about cara menghitung kalori defisit. In this article, we will explore everything you need to know about calculating calorie deficits and how to achieve your weight loss goals.

What is a Calorie Deficit?

Before we get into how to calculate a calorie deficit, let’s first understand what it is. A calorie deficit is when you consume fewer calories than your body needs to function. This results in your body using stored fat as energy, leading to weight loss. Essentially, you are creating an energy imbalance where your body is burning more calories than you are consuming.

There are many factors that contribute to how many calories your body needs, such as age, gender, weight, activity level, and more. In general, men require more calories than women and active individuals require more calories than sedentary individuals.

How to Calculate Your Basal Metabolic Rate (BMR)

The first step in calculating your calorie deficit is to determine your basal metabolic rate (BMR). Your BMR is the amount of calories your body burns at rest, meaning if you were to lay in bed all day without moving, this is how many calories your body would burn. There are a few formulas to calculate your BMR, but the most common one is the Harris-Benedict equation:

Once you have calculated your BMR, you need to factor in your activity level to determine your total daily energy expenditure (TDEE). This is the total amount of calories your body burns in a day, including your BMR and any physical activity you do. Use the following chart to determine your activity level:

Once you have determined your TDEE, you can use this number to calculate your calorie deficit.

How to Calculate Your Calorie Deficit

To lose weight, you need to create a calorie deficit. Generally, a safe and sustainable calorie deficit is between 500-1000 calories per day. This means you need to consume 500-1000 fewer calories than your TDEE each day to achieve a weight loss of 1-2 pounds per week.

For example, if your TDEE is 2000 calories per day, you would need to consume 1500-1000 calories per day to create a calorie deficit of 500-1000 calories per day.

It’s important to note that you should never consume fewer than 1200 calories per day without medical supervision, as this can be dangerous to your health.

FAQ

What if I have a very active job?

If you have a very active job, such as a construction worker or a professional athlete, you may need to consume more calories to fuel your body. Use the activity level chart as a guide and adjust as needed.

What if I’m not seeing results?

If you’re not seeing results after a few weeks, it’s possible that your calorie deficit is not large enough. Try reducing your daily calorie intake by an additional 100-200 calories per day.

Can I eat whatever I want as long as I stay within my calorie limit?

Technically, you can eat whatever you want and still lose weight as long as you stay within your daily calorie limit. However, it’s important to focus on nutrient-dense foods that will keep you feeling full and satisfied, such as fruits, vegetables, lean proteins, and whole grains.

Do I need to track my calories every day?

While it’s not necessary to track your calories every day, it can be helpful in staying on track and ensuring that you’re not consuming more calories than you realize. There are many apps and websites available that make calorie tracking easy and convenient.

Conclusion

Congratulations, you now know how to calculate your calorie deficit and achieve your weight loss goals! Remember to always make healthy choices and listen to your body’s needs. If you have any questions or concerns, consult with a healthcare professional.

Cara Menghitung Kalori Defisit