Very Low Calorie Intake
- 2 days ago
- 6 min read
Calorie Deficit: The Basic Principle of Weight Loss
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A calorie deficit is a fundamental principle of weight loss. When energy intake falls below energy expenditure, the body uses its reserves to make up the difference. The logic sounds simple, and it is: if the calories entering the body are less than the calories expended, weight loss occurs.
However, there are many factors that influence this equation. Our bodies are biologically adapted organisms that have been accustomed to scarcity for millions of years. Therefore, when we create a calorie deficit, our bodies not only lose weight but also begin to counteract this deficit.
Energy Consumption
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Daily energy expenditure consists of three main components:
Basal metabolic rate (BMR): The energy that organs expend for vital functions while at rest.
Energy derived from activity: Exercise, walking, movement, and NEAT (Non-Exercise Activity Thermogenesis).
Thermal effect: The digestion, absorption, and processing of the food we eat.
The sum of these three factors is called Total Daily Energy Expenditure (TDEE) . A calorie deficit is energy intake below the TDEE. But there is a critical point here: the amount of the deficit determines the metabolic response.
Magnitude of the Calorie Deficit
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Short-term diets often follow the "the less, the faster you lose weight" philosophy. However, science shows that this is not sustainable.
