How to Lose Weight with Calorie Counting

Weight loss ultimately comes down to one principle: consuming fewer calories than you burn. This is called a calorie deficit. Let's understand how to do this effectively and sustainably.

Understanding Calorie Deficit

Your body burns calories in three ways:

• BMR (Basal Metabolic Rate): Calories burned at rest (~60-70%)
• Physical Activity: Exercise and daily movement (~20-30%)
• TEF (Thermic Effect of Food): Digesting food (~10%)

Calculate Your TDEE

TDEE (Total Daily Energy Expenditure) is how many calories you burn daily. A simple formula:

• Sedentary: BMR × 1.2
• Light Activity: BMR × 1.375
• Moderate Activity: BMR × 1.55
• Very Active: BMR × 1.725

Setting Your Deficit

• Mild (250 cal/day): Lose ~0.25 kg/week
• Moderate (500 cal/day): Lose ~0.5 kg/week
• Aggressive (750 cal/day): Lose ~0.75 kg/week

Tips for Success

1. Track everything you eat - even small bites count
2. Weigh food when possible for accuracy
3. Don't drink your calories (avoid sugary drinks)
4. Prioritize protein to preserve muscle
5. Be patient - sustainable loss is 0.5-1 kg per week

Remember: Consistency beats perfection. It's better to maintain a smaller deficit long-term than crash diet and give up.