How to Make Calories Deficit Diet Plan?
Creating a calorie deficit diet plan involves consuming fewer calories than your body expends, resulting in weight loss. Here's a comprehensive guide on how to structure a calorie deficit diet plan effectively: 1. Determine Your Maintenance Calories: Calculate your Total Daily Energy Expenditure (TDEE) using an online calculator or formulas that consider your age, gender, weight, height, and activity level. This estimate represents the number of calories needed to maintain your current weight. 2. Set a Realistic Deficit: To lose weight, aim for a moderate calorie deficit. A deficit of 500 to 750 calories per day is generally safe and sustainable, leading to a weight loss of about 1 to 1.5 pounds per week. 3. Track Your Intake: Use a food diary, mobile app, or online tools to track your daily food intake accurately. Pay attention to portion sizes and nutritional information to stay within your calorie goal. 4. Choose Nutrient-Dense Foods: Focus on nutrient-dense food