What is a Caloric Deficit and What Does It Mean for You?
Calories can be confusing, so let’s start with some simple definitions.
Calorie (n): A unit of measurement. A method of measuring how much energy your body will get from consuming a particular food or drink.
Calorie Deficit (n): An energy gap. This gap is created when you expend more energy than you absorb, typically measured over the course of a day,
The 1,200 Calorie Diet (n): An arbitrary number of daily calories that is purported to guarantee weight loss.
Okay, so it is true that you’ll probably lose weight if you only eat 1,200 calories a day. This is long said to be the golden standard for calorie consumption because most people will drop a few lbs at this number. But this number hardly works for everyone. According to Healthline.com, a 1,200 calorie diet is best for a woman over the age of 50 with a sedentary lifestyle. And there’s a lot of people that don’t fit in that category. Everyone has their own magic number. Your ideal caloric balance is based on your height, weight, age, gender, and activity level. There’s a few different formulas you can follow to calculate your magic number (This is also an easy rule of thumb.)
It’s true that in order to lose weight, you have to consume less calories than you burn. But here’s the plot twist: While a caloric deficit is the basis of losing weight, it’s not the foundation of a good diet. Even if you find your magic number, a calorie deficit isn’t always a good thing. It can be a challenge to consume all the nutrients your body needs on anything less than 1,200 calories a day. A calorie deficit can also result in muscle loss and/or decreased strength in workouts. For example, simple calorie counting doesn’t take into consideration if you are trying to build muscle (in which case, you’ll need to up your carbs). That’s why it’s important to look at your daily macro count and not just calories.
Don’t freak out if your daily calorie intake won’t always match your macros. It’s okay! Calories vs. macros is basically a battle of quantity vs. quality. Using macros, you can evaluate the nutritional value of the food you consume and more effectively achieve your physical goals. This method caters to what your body needs. If you hit your macros but go over your calorie budget, you can still be on the right track!
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