Kaloriendefizit – Wie viel ist gesund und was ist zu beachten?

Calorie deficit - how much is healthy and what should I bear in mind?

A certain calorie deficit is required to lose weight. This means that you consume fewer calories than your body burns every day. This can help you lose weight as your body has to draw on its fat reserves for energy. A calorie deficit of 500-1000 kcal per day is recommended to achieve safe and sustainable weight loss. 

If you build muscle it is important that you eat enough protein and are physically active on a regular basis. A calorie deficit of 500-1000 calories per day can contribute to weight loss, but it is important that you consume enough calories to build and maintain your muscles.

If you have a calorie deficit you should focus on a balanced and balanced diet. nutritious diet and nutritious diet. Avoid sugary drinks and processed foods and make sure you eat enough protein, healthy fats and complex carbohydrates. Vegetables and some fruit are also important to provide your body with all the nutrients it needs.

Determine and implement a calorie deficit

There are various formulas you can use to calculate the calorie deficit, such as the Harris-Benedict formula. There are also online calculators and apps that can help you calculate your daily calorie requirements and determine the necessary deficit. In our blog article Basal metabolic rate and calorie requirements you can read more about this in detail.  

It is important to note that every body and every person is different and it can also depend on factors such as age, gender, activity level and health status.

The calorie deficit should be Slowly and continuously instead of losing weight quickly and drastically. Rapid weight loss can be unhealthy and cause you to gain weight quickly when you stop the diet. A slow and steady calorie deficit allows you to do this, healthy habits and make long-term changes to your diet and lifestyle.

One aspect that is often overlooked is the the quality of the foodyou eat, not just the number of calories. A diet rich in protein, healthy fats and complex carbohydrates will help control appetite and maintain muscle mass while you lose weight.

With the food cleanse combines high-quality vegan, protein-rich meals into a sustainable weight loss concept in accordance with the German Dietary Guidelines. All meals are included and there is an all-round carefree package for losing weight.

In addition to the right diet physical activity is also an important part of increasing the calorie requirement and thus creating a deficit. Regular exercise not only generates calorie consumption, but also helps, muscle mass build muscle mass, which in turn increase metabolism and the facilitate fat burning can. Even moderate exercise, such as brisk walking or cycling, can have a significant impact on weight loss. In the food cleanse you will also receive a sports and fitness video to optimally support your weight loss success.

Creating a calorie deficit can be a challenge, but with the right approach it is possible to achieve your weight loss goal without compromising your health or energy levels. By focusing on healthy eating and regular physical activity, it is possible to create a calorie deficit that leads to sustainable weight loss while promoting overall health and well-being. The food cleanse was specially developed for sustainable and healthy weight loss without the typical diet feeling.

With all diets, it is also important to remember that Weight loss is not a linear process and there may be times when progress slows down or comes to a halt. During these times, it can be helpful to re-evaluate your diet and exercise habits and make adjustments as needed. Remember to be kind to yourself and celebrate small successes along the way.

Calculating the calorie deficit for women

To calculate a calorie deficit for a woman, there are various methods that can be used. One of the most common methods is to use the Harris-Benedict formula.

The Harris-Benedict formula for basal metabolic rate is as follows:

  • Women: 655 + (9.6 x body weight in kg) + (1.8 x height in cm) - (4.7 x age in years)

To calculate the total energy requirement calculate, multiplied the basal metabolic rate by a factorwhich takes into account the individual activity level:

  • Sedentary activity (little or no physical activity): Basal metabolic rate x 1.2

  • Light physical activity, e.g. walking or light training 1-3 times per week): Basal metabolic rate x 1.375

  • Moderately active (moderately physically active, e.g. regular training 3-5 times a week): Basal metabolic rate x 1.55

  • Very active (very active, e.g. hard training 6-7 times a week): Basal metabolic rate x 1.725

  • Extremely active (extremely active, e.g. hard daily training or a very strenuous job): Basal metabolic rate x 1.9

You can also read the calculation in detail in our blog article Calculating basal metabolic rate and calorie requirementsin detail.

To achieve a deficit in calorie consumption, the total energy requirement is reduced by a certain number of calories. A deficit of 500 to 1000 kcal per day is a safe and sustainable goal for losing 0.5 to 1 kg per week. It is also important to note that too large a calorie deficit can lead to muscle loss, fatigue and a slower metabolic rate. It is also important to remember that calculating the calorie deficit is only one part of losing weight or building muscle and that a healthy diet and regular exercise are equally important to avoid a yo-yo effect. For example, losing weight with a low carb high protein diet as described in the food cleanseis much easier.

Guide to a calorie deficit

To achieve a calorie deficit and lose weight, you can consider the following steps:

  1. Reduce your calorie intake: One of the most effective ways to achieve a calorie deficit is by consuming fewer calories than your body needs. You can do this by reducing portion sizes, cutting out high calorie foods or tracking your calorie intake with a food diary or app. It's even easier with the food cleansewithout shopping and cooking.

  2. Increase your physical activity and sport: Through regular physical activity such as walking, cycling, swimming or running, you increase your calorie consumption and burn more energy so that you achieve a calorie deficit. The aim should be to achieve 30 minutes of moderate-intensity exercise at least twice a week.

  3. Combine diet and exercise: The most effective way to achieve a calorie deficit and lose weight is by combining a healthy diet with regular physical activity. This approach not only helps you burn more calories, but also helps you maintain muscle mass, which in turn can increase your metabolism and facilitate fat burning.

  4. Pay attention to the food you eat: Avoid low-quality processed foods, sugary drinks and fast food. Eating nutrient-rich foods such as vegetables, proteins and high-quality fats can help you feel fuller for longer, which can make it easier to stick to a calorie-restricted diet.

  5. It's important to remember that weight loss is not a one-time event, but a process. You should be patient and focus on sustainable lifestyle changes. Crash dieting and extreme calorie restriction can lead to a variety of negative health effects, including nutrient deficiencies, muscle loss and even an increased risk of heart disease.

You'll find all of these points in the unique concept of food cleansecombined. The high-quality vegan meals are optimally composed, quick and easy to prepare and are perfectly complemented by a sports program and recommendations for a diet afterwards.

In summary, it is important to achieve a calorie deficit when losing weight or building muscle. But it is also important to achieve the deficit safely and sustainably and to pay attention not only to the number of calories, but also to the quality of the food you eat.

Frequently asked questions on the subject of calorie deficits: 

How much should you be in a calorie deficit?

It depends on what your goals are and your individual needs. To lose weight, experts recommend a daily calorie deficit of 500-1000 kcal. However, it is important that you also eat enough and get enough nutrients to maintain your health. With the food cleanse you take in all the nutrients your body needs and don't have to worry. Exercise is also an important way to burn more calories and build muscle mass.

How much calorie deficit to lose weight?

To lose weight, you should maintain a calorie deficit of 500-1000 kcal per day. This means that you should consume fewer calories than your body uses every day. However, it is important that you eat a balanced diet and get enough nutrients to keep your body healthy. Regular exercise can also help you achieve your goals by increasing calorie consumption.

What should you eat in a calorie deficit?

If you want to achieve a calorie deficit, you should make sure that you eat enough protein, healthy fats and complex carbohydrates from vegetables to provide your body with the nutrients it needs. Some examples of healthy foods you can include in your diet are

  • Protein such as vegan meat alternatives, tofu, chickpeas

  • Vegetables and some fruit

  • Nuts and seeds as healthy snacks

  • healthy fats such as avocado, nuts and olive oil

It is also important to drink enough water and try to avoid sugary drinks and processed foods as much as possible.

Can I build muscle with a calorie deficit?

A calorie deficit means that you consume less energy than you burn. To build muscle, it is important that you still consume enough protein and other nutrients and do regular exercise and strength training. Too great a calorie deficit can also lead to a loss of muscle mass. It is therefore advisable to approach the calorie deficit slowly and in a controlled manner.

How high can the calorie deficit be?

It is important that you achieve a calorie deficit if you want to lose weight. However, experts recommend that the deficit should not be too high so as not to jeopardize your health. A daily deficit of 500-1000 kcal is a good start to achieve safe and sustainable weight loss. It is important to approach the deficit slowly to give your body time to adapt to the changes. Too high a deficit can make you feel tired and weak and cause you to lose muscle mass. It can also lead to you not having a balanced and adequate diet.

It is also important to mention that every body and person is different and it can also depend on factors such as age, gender, activity level and health status.

What is the best fat killer?

There is no 'best fat killer' as every body and person is different and different approaches may work for different people. A healthy and balanced diet and regular physical activity are the best ways to lose fat and maintain a healthy body weight. Some things you can do to increase your calorie consumption and lose fat are:

  • Achieve a calorie deficit: To lose weight, you need to burn more energy than you take in.

  • A protein-rich diet: Protein can help control appetite and maintain muscle mass while dieting.

  • Regular physical activity: Muscle burns more calories than fat, so it's important to build and maintain muscle mass with exercise to boost metabolism.

  • Avoid sugary drinks and processed foods: these can help stimulate hunger pangs and make weight loss more difficult.

A healthy and balanced diet and regular physical activity are the best ways to lose weight and maintain a healthy weight.

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