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What is a Calorie Deficit, and is it enough to lose weight?

  • 3 min read

One of the most common health problems of the American population is Obesity. In statistics, 40% of the American people are affected by this. Despite much effort and resources, many people do not accomplish the weight loss they desire. There are many reasons why people fail to lose weight. One of the most common is that they are not in a calorie deficit, which is one one way to support weight loss weight loss. Remember, it is always important to talk to your doctor before trying any weight loss diets.


A plate with letters forming the word Calories and measuring tape wrapped to a spoon and fork

What are Calories?

A calorie is a type of energy unit. Historically, scientists defined a calorie as a unit of energy or heat derived from various sources, such as coal or gas. In terms of nutrition, all types of food — whether it is fats, proteins, carbohydrates, or sugars — are important sources of calories that people require to live and function.






A rolled measuring tape on a paper

What is Calorie Deficit?

Many people consume more calories than they require daily to maintain their weight. When you consume more calories than your body requires regularly, the excess calories are stored as fat.

So, how can you reduce weight and get rid of excess fat? One way is establishing a calorie deficit. When you eat less during the day, you create an energy deficit. A calorie deficit occurs when your body does not receive enough calories for fulfilling its essential activities.




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How Many Calories Do I Need Each Day?

A person's daily calorie requirement depends on various factors such as age, weight, height, activity level, and resting metabolic rate. 

The National Institutes of Health (NIH) provides general calorie requirements for various ages and levels of activity. On average, middle-aged moderately active females have been advised to consume 2,000 calories per day, while middle-aged moderately active males have been advised to consume 2,400 to 2,600 calories per day. Using an online calculator can assist you in determining your individual calorie requirements.

Moreover, the National Academies of Sciences, Engineering, and Medicine's official Dietary Reference Intakes (DRI) recommend that 45 to 65% of an adult's calories come from carbohydrates, 20 to 25% from fat, and 10 to 35% from protein. Children require a higher proportion of fat, ranging from 25 to 40% of their calories. Added sugars should account for no more than 25% of total calories. Please contact your doctor for advice as everyone is different.


A calculator and a paper note with a written text "counting calories!" on a pile of vegetables

Calorie Deficit to Lose Weight

While it is essential to consume enough calories, counting and cutting calories may help many lose weight. Caloric balance is defined by the Centers for Disease Control and Prevention (CDC) as the balance of calories burned and calories consumed. It works like a scale; the calories consumed are balanced by the calories burned when you are in balance. This helps maintain your body weight.

In a general concept, you can maintain weight by consuming roughly the same number of calories as you burn each day. Gain weight if you consume more calories than you burn, and lose weight if you are in a caloric deficit. Keep in mind that consuming enough calories while losing weight is also vital for maintaining a healthy metabolic rate.

Using a fitness monitor and app to track calories eaten and calories burned may be beneficial for people who desire to lose weight and achieve a calorie deficit. Tracking activity with a fitness monitor may be an easier way to eliminate the overestimation of calories burned, while honest tracking of what is eaten can highlight where food calories are coming from.


Supplements to Support Weight Loss

Supplements containing forskolin extract may help reduce hunger cravings supporting  appetite suppression. The Coleus Forskohlii plant has been a popular choice for many when thinking about weight loss. Want to learn more?t Discover Nature's Branch's Forskolin Extract supplement which contains 300mg of Coleus Forskohlii extract in each easy-to-swallow veggie capsule.. Made for both women and men, our Forskolin supplement also contains a highly concentrated formula which includes 40% standardization,  over twice as potent than other leading brands.


Nature's branch Forskolin Supplement with a text "Kickstart your weight loss routing*", decors of forskolin leaves, some product badges and a buy now button


Weight loss may be a struggle, but with a consistent routine along with guidelines set by your doctor, you may stand much more of a chance to achieve your #fitnessgoals . We wish you a happy weight loss journey! 

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