1. What is a Calorie Deficit?
A calorie deficit occurs when you consume fewer calories than your body burns. This forces the body to use stored fat for energy, leading to fat loss over time.
2. How the Body Burns Calories
Your body expends energy through three main processes:
1. Basal Metabolic Rate (BMR) – Calories burned at rest for vital functions (breathing, circulation, cell repair).
2. Physical Activity – Calories burned through exercise and daily movement
3. Thermic Effect of Food (TEF) – Energy used for digesting and metabolizing food.
Total Daily Energy Expenditure (TDEE) = BMR + Physical Activity + TEF
3. The Role of Fat in Weight Loss
Fat is stored energy. When you consume fewer calories than you burn, your body breaks down stored fat into fatty acids and glycerol, which are used for energy.
1 pound (0.45 kg) of fat = approximately 3,500 kcal
A 500 kcal daily deficit = About 1 pound (0.45 kg) fat loss per week
4. How to Create a Sustainable Calorie Deficit
1. Calculate Your Calorie Needs
Use a TDEE calculator to find your daily calorie maintenance level.
Reduce 300–500 kcal per day for moderate fat loss.
2. Adjust Diet
High-protein diet to preserve muscle mass.
Whole foods with fiber to stay full longer.
Healthy fats and complex carbs for balanced energy.
3. Increase Activity
Strength training to maintain muscle.
Cardio exercises to increase calorie burn.
4. Monitor Progress
Track calories using apps.
Measure body composition, not just weight.
5. Common Myths & Misconceptions
✅ "Starvation mode" doesn’t stop fat loss, but extreme deficits slow metabolism.
✅ Spot reduction is a myth—fat loss happens all over the body.
✅ Eating late at night doesn’t cause weight gain, but excess calories do.
How it is explain calorie deficit and fat loss.
1. Calorie Balance Graph (Calories In vs. Calories Out)
2. Fat Breakdown Process (How the body uses fat for energy)
3. TDEE Components (BMR, Activity, TEF)
4. Healthy Meal Example for Calorie Deficit