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2. Res�ng Energy Expenditure - The calories your body uses at res�ng state for bodily func�ons
that keep you alive, e.g. blood circula�on and breathing.

3. Thermic Effect of Food - The calories expended from diges�on, absorbing and metabolizing
food.

Step 3: How to Choose the Right Calorie Deficit

To reiterate, calories are the units of energy
you receive from the food and drinks you
consume.When you consume fewer calories
than you burn, you achieve a calorie deficit.
Now, there is no one size fits all with
calories. You may hear online, for example,
people telling you that you need to consume
1,300 calories to lose weight. And yes, this
may be correct for some people but if a
6.6-foot man who’s very ac�ve and weighs
120kg tried this, they are likely to get sick
very quickly, as that specific number of
calories, is too low for that par�cular
individual.

This is why we found our maintenance calories, so we can take that individual number and work
from there. For most people, being in a calorie deficit of 500 calories per day is sufficient for
weight loss without significant effects on hunger levels and loss of energy. Although, this is a
ballpark figure. If you try a calorie deficit of 500 calories per day and you feel lethargic and
constantly hungry, then by all means, increase your calories! A general rule of thumb is that you
want to lose roughly 0.5kg of bodyweight per week.

The higher the caloric deficit, the more bodyweight you will lose, and therefore, leaving you
feeling hungrier, and o�en with a lack of energy. The lower the caloric deficit, the less weight
you will lose, although you are likely to not feel hungry and you will s�ll have plenty of energy.

TIP: If you find yourself overly hungry with your set number of specific calories, consume more
foods that are less calorie dense, such as fruits and vegetables. Sweet potato, for example, has
86 calories per 100 grams, while almonds have 579 calories per 100 grams. You will feel fuller
ea�ng 300 calories of sweet potato over 300 calories of almonds, as the physical quan�ty of
sweet potato is greater.

Remember to track your weight loss progress by weighing yourself every seven days, preferably
in the morning a�er visi�ng the bathroom. Once your bodyweight drops, so does your
maintenance calories, which means you will need to constantly adjust your diet. To ensure
adequate nutrient intake, women should not consume fewer than 1,200 calories per day, and
men no fewer than 1,500 calories.

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