A caloric deficit is the foundation of any successful weight loss plan. To lose 1 pound of fat, you need to burn approximately 3,500 calories. This means that to lose 20 pounds, you'll need to create a deficit of 70,000 calories over time. While this might sound overwhelming, breaking it down into smaller weekly goals makes it more manageable.
How to Calculate Your Caloric Needs
- Estimate your basal metabolic rate (BMR) using a BMR calculator.
- Factor in your daily activity level to determine your total daily energy expenditure (TDEE).
- Reduce your daily caloric intake by 500-750 calories to achieve a safe and sustainable weight loss rate.
