Calorie Deficit Diet | Planning, Calculating and Types

Calorie Deficit Diet Plans – Introduction

A calorie deficit diet is one of the various strategies out there to lose weight and live healthily. It is based on the approach of consuming fewer calories than you burn a day.

The following article provides an overview of calorie deficit diets, including what they are, how they work, and how to calculate them. It also delves into the many types of calorie deficit diets and how to utilize various tools to plan and track your food intake.

What is a Calorie Deficit Diet?

Calories are commonly referred to as units of energy in the world of nutrition and fitness. One kilocalorie (commonly referred to as a calorie in dietary contexts) is defined as the amount of energy needed to raise the temperature of one kilogram of water by one degree Celsius.

When we eat food irrespective of carbohydrates, proteins, or fats, our bodies break them down into simpler forms and utilize the energy stored in the food’s calories to fuel our bodily functions, including movement, digestion, breathing, and even thinking.

A calorie deficit occurs when the body expends more calories through physical activity and metabolic processes than it consumes through food and drink. It involves reducing calorie intake below daily energy expenditure to lose weight.

How to Understand a Calorie Deficit Diet?

The concept of a calorie deficit diet can be related to a budgeting system. Likewise, budgeting in which you need to limit your expenditures as per your needs, calorie deficit diet requires you to limit your intake as per body requirements. As budgeting leads to targeted financial savings, following a calorie deficit diet leads to targeted weight loss.

When you make a budget, you try to spend less than you earn to save money. In the same way, when you try to lose weight with a calorie-deficit diet, you make sure that you eat less than you burn. When on a low-calorie diet, you need to keep track of how many calories you eat and how much energy you use, just like you do when making a budget.

Among all aspects of budgeting and calorie-deficit diet, the most important and evident are discipline and consistency. As you need to stick to fixing the budget, in any case, to achieve your financial targets in budgeting, the same is the case with a calorie deficit diet. You need to stick with fix diet for the required results in weight loss.

According to research, a person’s risk of obesity is determined by their total calorie consumption, and putting your body in a calorie deficit for an extended length of time can result in weight loss. (1)

List of Calorie Deficit Diet Plans

In the next table, you can find different types of calorie deficit diets based on the targeted amount of calories per day. They also contain a variety of diet plans that are based on different diet approaches.

500 Calorie


MealsDay 1Day 2Day 3Day 4Day 5
Breakfast1 glass of milk or 1 glass of yogurt
1 apple
2 hard boiled egg
1 toasted wheat bread
1 small-size banana
A slice of ricotta cheese
2 hard boiled egg
1 tomato
1 glass of milk or 1 glass of yogurt
1 apple
LunchGreen salad prepared with a teaspoon of oil
80-100 grams of boiled chicken breast
2 handfuls of boiled broccoli (you can mix it with 1 clove of garlic and 2 tsp yogurt)1 bowl of milk mushroom soup
Small tuna
80-100 grams of grilled or fried lean beef
Lettuce, 4 cherry tomatoes and small-size cucumber
Green salad prepared with a teaspoon of oil
80-100 grams of boiled chicken breast
DinnerBoiled vegetables (to be prepared without using oil)
1 cucumber or tomato
Fried zucchini (fry with a little olive oil)
1 slice of feta cheese
1 tomato
Omelet with 2 egg whites with mushroom and spinach  (2 eggs, 6 mushrooms, ½ bowl of spinach)5 tablespoons of boiled vegetables
1 bowl of yogurt
Boiled vegetables (to be prepared without using oil)
1 cucumber or tomato
Total calories for the day491504500555491

800 Calorie


MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
BreakfastOne large peach (70 calories), 1 apple (100 calories), 1 egg (65 calories)1 slice of whole wheat bread (70 calories), a banana (100 calories), 1 glass of skim or low-fat milk (80-100 calories)Mix 200 grams of oatmeal (140 calories) with a tablespoon of honey (65 calories), 110 grams of sliced tomatoes (20 calories)1 thin slice of cheese and 1 egg omelet (about 150 calories), 1 slice of toasted whole wheat bread (70 calories), 1 cup of green tea2 boiled eggs (130 calories), a slice of rye bread (70 calories), 200 grams of tomatoes (about 30 calories)1 slice of whole wheat bread (70 calories), a banana (100 calories), 1 glass of skim or low-fat milk (80-100 calories)1 boiled egg (65 calories), 1 glass of skim milk (100 calories), 1 apple (100 calories)
Snack1 thin slice low-fat cheddar cheese (20 grams = 50 calories), Boiled 1 small-size potato (80 calories)1 teaspoon of peanut butter (35 calories), 1 small-size apple (50 calories)4-5 chopped strawberries (50 calories) in 1 small bowl of yogurt (90 grams = 56 calories)1 portion of mango (150 grams = 90 calories)1 medium-size cucumber (15 calories)1 teaspoon of peanut butter (35 calories), 1 small-size apple (50 calories)100 grams of low-fat cottage cheese (90 calories)
Lunch1 large bowl of zucchini soup (200 grams = 45 calories), 2 slices of wholemeal bread (140 calories), 1 portion of lean salad (85 calories)Tuna (150 grams = 275 calories), green salad (50 calories)80 grams of chicken breast preferably grilled or boiled (180 calories), salad (50 calories)1 portion of olive oil red mullet meal (260 calories), 1 glass of buttermilk (55 calories)3/4 cup cooked oatmeal (200 calories)Tuna (150 grams = 275 calories), green salad (50 calories)100 grams of grilled beef (265 calories)
Dinner1 portion of spinach meal (175 grams = 130 calories), 1 portion of yogurt (180 grams = 110 calories)1 portion of green bean meal with meat (160 calories), a small bowl of tzatziki (40 calories)100 grams of beef grilled (265 calories)1 large bowl of zucchini soup (200 grams = 45 calories), 2 slices of wholemeal bread (140 calories), 1 portion of lean salad (85 calories)Tuna (150 grams = 275 calories), green salad (50 calories)1 portion of green bean meal with meat (160 calories), a small bowl of tzatziki (40 calories)1 portion of spinach meal (130 calories) + 1 portion of yogurt (110 calories)
Total calories for the day875860826895770860860

1000 Calorie


FoodsFatsCarbsProteinCalories
Meal 156 grams Egg (1 whole)50669
25 grams of Green Bell peppers, chopped (about 1 tablespoon)0104
25 grams of Red Bell peppers, chopped (about 1 tablespoon)00.502
96 grams of Bagel14710241
Total: 6g 48.5g 16g 312
Snack 31 grams of ISOPURE ZERO/LOW CARB (about 1 scoop)0025100
75 grams of Strawberry, Frozen (about 3/8 cup)060.526
350 mL of Water (about 1 & 1/2 cup)0000
Total: 06g 25.5g 126
Meal 2114 grams Salmon Fillet (about 1/2cup)14023218
5 grams of Garlic powder (about 1/8 teaspoon)0208
15 mL of Lemon juice (about 1 tablespoon)03012
151 grams of Potatoes, sliced (about 2/3 cup)014264
Total: 14g 19g 25g 302
Meal 3114 grams Chicken Breast4035176
45 grams coconut milk (about 3/4 cup)5.52057
30 grams Lime juice (about 2 tablespoons)02.5010
62 grams of Asparagus, sliced (about 1/2 cup)02112
25 grams of Carrots, cubed (about  1/2 cup)0208
Total 9.5g 8.5g 36g 263
Daily Total29.5g 82g 102.5g 1003

1100 Calorie

Meals FoodsFats (g)Carbs (g)Protein (g)Calories
Meal 120g Bran Cereals, Flaked, 1/2 cup15372
85g Chicken breast without skin, 3 oz13.3353.33
75g Cabbage cooked, 1/2 cup5124
26g Cashew nuts, roasted, 3 tablespoon15135
Total: 15 g 20 g 17.33 g 284.33 calories
Snacks 62 grams of ISOPURE ZERO/LOW CARB50200
(about 2 scoop)
75g Blueberries, raw, 3/4 cup1560
240g Skim milk, 1 cup12880
Total: 27 g 58 g 332 calories
Meal 240g English Muffin, 1/215372
40g Cottage cheese, 1/4 cup520
57.5g Ground roast beef, 2oz1560
45 grams Almond, 1/3 cup15135
Total: 15g 15g 23g 287 calories
Meal 361g Egg whites, 21040
17g Chapati Small, 1/27.51.536
15g Peanut oil, 3 tsp15135
Total 15g 7.5g 11.5211 calories
Daily Total45g 69.5g 109.83g 1114.33 calories

1200 Calorie

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
BreakfastYogurt with blueberries and honeyPeanut-butter banana toast 2 slices of fresh mangoVanilla chex cereal with skim mealGreek yogurt with fruits and nutsBaby kale break fast salad with bacon & eggToasted multigrain muffin with peanut butter and honey
Calories: 274Calories: 290Calories: 214Calories:160Calories: 269Calories: 262Calories: 257
Lunch1 hard boiled eggRoast chicken and sweet potato4 cups of fig & goat cheese salad 1 serving of apple & cheddar pita pocketsThai green chicken curry & Red apple1 corn tortilla2 cups of vegetable weight loss soup
Calories:70Calories: 442Calories: 340Calories: 354Calories: 294Calories: 70Calories: 337
Snack2 cups of popcorn1 ounce of low fat cheeseRoasted almondsEasy Cucumber saladVanilla yogurt Half cup raspberries1 cup of raspberries
Calories: 32Calories: 111 Calories: 170Calories: 25Calories: 96Calories: 32Calories: 64
DinnerCreamy chicken and mushrooms with 1 cup of Balsamic-parmesan roasted cauliflower3 ounces of wild salmon5 oz cooked chicken breast and 2 cups of balsamic berry vinaigrette saladRoasted root vegetables with goat cheese polentaCitrus Poached Salmond and Asparagus Fragrant thai chickenSpaghetti bolognesse
Calories: 476 Calories: 121Calories: 414Calories: 442Calories: 453Calories:366Calories: 260
Total calories per day84296411389811112730918

1300 Calorie

MealsFoodsFatsCarbsProteinCalories
Meal 184g Whole Grain Bread 3 Slice 3oz22.56114
113g Cottage cheese, 1/2 cup1456
2 egg whites, 61 grams728
15 grams, Olive Oil, 3 tsp.15135
37.5g Mushrooms, 1/2 cup5228
75g Leeks, 1.2 cup cooked5228
Total:15g32.5g31g389 calories
Snack 62 grams of ISOPURE ZERO/LOW CARB (about 2 scoop)50g200
125g Raspberries, 1 cup1040
75g Blueberries, 3/4 cup1040
226g Low-fat milk, 1 cup5128125
5g32g58g405 calories
Meal 23 oz Beef Jerky, 85.05g2184
36 grams Broccoli, 1/2 cup cooked5228
15g Olive oil, 3 tsp.15135
Total:15g5g23g247 calories
Meal 385 grams Herring, 3 oz2184
31g Asparagus 1/4 cup5228
56g Spinach 1/4 cup5228
10g Corn oil, 1 tsp.15135
Total15g10g26g275 calories
Daily Total50g79.5g138g1316 calories

1400 Calorie

MealCalories
Breakfast461
1 slice of feta cheese
Tomato cucumber
1 bagel
1 boiled egg
Snack108
1/2 glass of whipped yogurt, grated apple, cinnamon
Lunch443
Sandwich (turkey, lettuce, whole wheat bread, tomato, cucumber, mustard)
A glass of buttermilk
Snack198
Half a glass of milk
25 grams of dark chocolate
Diner214
Whole wheat spaghetti with tomato sauce
Low-fat greens salad
Total Calorie of The Day1424

1500 Calorie

FoodsFatsCarbsProteinCalories
Meal 128 grams Bagel,1/4 or 1oz7.51.536
87 g Tuna canned in water 3oz921165
28.5g Shrimp, 1oz7375
112.5g Tomato Sauce, Fresh, 1/2 cup5228
15g Canola oil, 3 tsp15135
Total:   31g 12.5g 27.5g 439 calories
Snack  62 grams of ISOPURE ZERO/LOW CARB (about 2 scoop)50g200
75g Blackberries, Fresh 3/4 cups1560
115 grams Banana, 4oz1560
2/3 cup Plain Yogurt, 180g5128125
Total:   5g 42g 58g 445 calories
Meal 212.5g Wheat Bran, Dry 1/4 cup7.51.536 calories
35g Chicken breast, 4oz1228160
75g Zucchini, cooked 1/2 cup5228
170g Orange, fresh 7oz1560
10g Olive oil, 2tsp545
Total:   5g 39.5g 31.5g 293 calories
Meal 3113g Lean sirloin meat 4oz1228220
64g Pea pods, cooked 1/2 cup5228
10g Canola oil, 2 tsp1090
Total:   21g 5g 30g 338 calories
Daily Total   62g 99g 147g 1515 calories

1600 Calorie

MealsDay 1Day 2Day 3Day 4Day 5
BreakfastTea or coffee (Unsweetened, 1 cup)
Low-fat feta cheese (2 slices)
Cucumber (1)
Tomatoes (1)
Bran Bread (2 slices)
Tea or coffee (Unsweetened, 1 cup)
Low-fat feta cheese (1 slice)
String cheese (1 slice)
Cucumber (1)
Tomatoes (1)
Bran Bread (2 slices)
Tea or coffee (Unsweetened, 1 cup)
Low-fat feta cheese (1 slices)
Cucumber (1)
Tomatoes (1)
Bran Bread (1 slices)
Tea or coffee (Unsweetened, 1 cup)
Low-fat feta cheese (1 slice)
Boiled egg (1)
Salami (1 slice)
Olives (3)
Cucumber (1)
Tomatoes (1)
Bran Bread (2 slices)
Tea or coffee (Unsweetened, 1 cup)
Low-fat feta cheese (1 slice)
Boiled egg (1)
Salami (1 slice)
Olives (3)
Cucumber (1)
Tomatoes (1)
Bran Bread (2 slices)
SnackDietary biscuits (4 pieces)
1 apple
Breadsticks (7 pieces)Breadsticks (2 pieces)
LunchGrilled or boiled chicken (100 grams)
Non-skimmed yogurt (1 bowl)
Lean salad (1 cup)
Bran Bread (2 slices)
Grilled or boiled red meat (100 grams)
Yogurt (1 bowl)
Lean salad (1 cup)
Bran Bread (2 slices)
Grilled or boiled chicken (100 grams)
Buttermilk (1 glass)
Lean salad (1 cup)
Rice (6 tablespoons)
Vegetable meal (8 tablespoons)
Yogurt (1 bowl)
Lean salad (1 cup)
Pasta (6 tablespoons)
Vegetable meal (8 tablespoons)
Yogurt (1 bowl)
Lean salad (1 cup)
Pasta (6 tablespoons)
SnackDietary biscuits (5 pieces)Dietary biscuits (5 pieces)Bagel (1)
Cream cheese (1 tablespoon)
Breadsticks (2 pieces)Breadsticks (2 pieces)
DinnerVegetable meal (8 tablespoons)
Non-skimmed yogurt (1 bowl)
Lean salad (1 cup)
Rice (6 tablespoons)
Vegetable meal (8 tablespoons)
Yogurt (1 bowl)
Lean salad (1 cup)
Pasta with tomato sauce (6 tablespoons)
Vegetable meal cooked with meat (8 tablespoons)
Yogurt (1 bowl)
Lean salad (1 cup)
Bran Bread (2 slices)
Grilled or steamed fish (100 grams)
Lean salad (1 cup)
Bran Bread (2 slices)
Grilled or steamed fish (100 grams)
Lean salad (1 cup)
Bran Bread (2 slices)
Snack1 banana
1 glass of milk
1 FruitFruit (1)
Milk (1 tea glass)
Fruit (1)
Milk (1 tea glass)
Fruit (1)
Milk (1 tea glass)
Total calories for the day16051524151713741374

1700 Calorie

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast1 serving of basic chaffle with 1 serving of fruit salad1 serving of smoked salmon and cottage sandwich with 2 easy to peel hardboiled eggs1 serving of cheesy scrambled eggs with scallions1 serving of smoked salmon and cottage sandwich with 2 easy to peel hardboiled eggs1 serving of southwestern eggs with 1 slice of buttered toast2 servings of spinach, swiss and egg white omelet with 2 servings of whole-wheat toast1 serving of cinnamon apple oatmeal with 2 strips of bacon
Snacks1 serving of gouda cheese on rye sandwichPecans ( 1 oz)1 serving of mixed greens with olive oil and lemon salad dressing and 1 orange1 serving of cottage cheese and salsa with 1 serving of cucumber avocado salad1 serving of gouda cheese on rye sandwich2 servings of mango trifle 1 serving of arugula salad with 1 orange
Lunch1 serving of spinach salad with 2 servings of red bell pepper and hummus1 serving of cottage cheese and hummus sandwich with almonds( 1oz)1 serving of cool summer cucumber chicken and tomato toss with 2 servings of yogurt and strawberries 1 serving of cottage cheese and hummus sandwich with almonds (1 oz)2 servings of crustless cucumber sandwich with 1 serving of cottage cheese and banana2 servings of banana almond butter1 serving of turkey sandwich with 2 serving of cheese slices
Snacks1 serving of tuna stuffed pepper2 servings of turkey lettuce rollups with 1 apple1 serving of turkey lettuce rollups with 1 apple 1 serving of spinach salad with 1 serving of sliced bell pepper2 servings of bell pepper and hummus snack1 serving of peppered cottage cheese2 servings of cottage cheese and salsa
Dinner2 servings of tarragon and Dijon chicken salad with 2 servings of roasted green beans1 serving of chef salad1 serving of tarragon and Dijon chicken salad with roasted green beans1 serving of fresh tomato pasta1 serving of chicken and mashed potatoes with 2 servings of fast and easy spinach with shallots1 serving of Cajun coconut shrimp with 2 servings of spicy garlic broccoli2 servings of smashed white beans on toast with 1 serving of sautéed swiss chard
Total calories for the day1710169516991699169016971700

1800 Calorie

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast2 servings of Zucchini hash with green smoothie1 serving of sriracha scrambled eggs and ham with 2 cups of non-fat greek yogurt1 serving of cream cheese omelette with 1 cup of non-fat Greek yogurt1 serving of vanilla banana milkshake with 1 serving of microwave poached eggs1 serving of crème Fraiche and chive scrambled eggs with 1 serving of cinnamon apple bites1  serving of zucchini hash with 8 baby carrots  1 serving of 2 ingredient protein pancakes with 1 slice of butter toast 
Snacks1 serving of crustless cucumber sandwich1 serving of lemon parmesan salad with 2 sliced bell pepper1 serving of berry yogurt smoothie  with almonds( 1 oz)1 serving of tuna turmeric salad with 1 serving of cheese slices  2 servings of cool summer cucumber and tomato toss1  serving of Caprese salad  Pecans ( 1 oz) with 1 orange
Lunch1 serving of Tuna and white bean salad with 1 sliced bell pepper1 serving of peanut butter and jelly sandwich with 4 stalks of celery1 serving of apple with almond butter and 1 serving of yogurt and banana1 serving of protein fluff with 4 stalks of celery1 serving of barbecue tuna sandwich with 1 sliced bell pepper1 serving of peanut butter and jelly sandwich with 4 stalks of celery  1 serving of apple with almond butter and 1 serving of yogurt with banana
Snacks1 serving of yogurt and strawberries  2 servings of mixed greens with olive oil and lemon dressing and 1 cup of strawberries2 servings of celery with homemade hummus  1 serving of mango trifle with 1 hard boiled egg1 serving of crustless cucumber sandwich with 1 piece of string cheese  1 serving of yogurt and strawberries1 serving of tuna stuffed pepper
Dinner1 serving of shrimp and corn with basil with 8 easy parmesan crisps1 serving of quinoa and yogurt parfait with 4 easy parmesan crisps1 serving of tilapia with kale and tomato with 1 serving of tomato and hummus toast1 serving of shrimp and corn with basil and 8 easy parmesan crisps   1 serving of tilapia with kale and tomato with 1 serving of tomato and hummus toast2 servings of sweet potato, kale and shrimp skillet1 serving of turkey and onion quesadillas with 1 serving of garlic asparagus soup
Total calories for the day1698169817081695169817011701

1900 Calorie

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast2 servings of asparagus omelette with 2 oranges1 serving of gluten-free banana egg pancake with 2 servings of whole-wheat toast1 serving of Vanilla banana milkshake1 serving of everyday fluffy scrambled eggs with 2 apples 2 servings of oat and cottage cheese pancakes1 serving of high protein omelette with 1 apple1 serving of cinnamon apple oatmeal with 2 strips of bacon    
Snack1 serving of scrambled eggs with spinach and parmesan2 servings of cottage cheese and salsa   1 serving of scrambled eggs with spinach and parmesan with 1 cup of strawberries1 serving of peanut butter and banana toast1 serving of breakfast sandwich with 1 cup of strawberries1 serving of simple lemon pepper tuna with 1 orange  1 serving of basic egg white omelette with  1 orange
Lunch1 serving of curry scramble with 2 slices of  butter toast topped with cinnamon1 bowl of peanut butter yogurt oatmeal with 1 serving of grilled peaches and honey1 serving of vegetable juice  1 serving of high protein energy balls with 1 cup of non-fat Greek yogurt1 serving of cottage cheese and spinach turkey burgers1 serving of cucumber avocado salad with 1 serving of cheese slices1 serving of peanut butter, banana and flax green smoothie with grilled peaches and honey
Snack1 serving of tuna avocado salad with 1 orange1 serving of lettuce cucumber walnut salad1 serving of ham, pepper and tomato scramble1 serving of tomato, cream cheese and pepper sandwich1 serving of mango trifle2 servings of Denver omelette   2 servings of cucumber avocado salad 
Dinner1 serving of cottage cheese scramble1 serving of cream cheese omelette with 1 serving of cinnamon apple bites1 serving of pica de Gello egg white cups with 2 oranges1 serving of egg and cottage cheese omelette with 2 easy to peel hard-boiled eggs1 serving of tofu, tomatoes and avocado salad1 serving of blueberry parfait with 1 orange1 serving of creamy chicken and herb skillet with 2 serving of balsamic asparagus
Total calories for the day18931902   18971900189618991901

2000 Calorie

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast1 serving of honey cocoa oatmeal with 2 slices of butter toast1 serving of nectarine oatmeal1 serving of tropical skin cleanser green smoothie with grilled peaches and honey1 bowl of nectarine oatmeal1 serving of spinach and mushroom breakfast scramble with 2 serving of apple toast1 serving of egg burrito 1 serving of vanilla banana milkshake with 1 slice of butter toast
Snack1 serving of plain tuna salad with 1 cup of strawberries1 serving of cottage cheese with dill tunaCorn flakes ( 1 bowl)1 serving of mixed greens with olive oil and lemon dressing1 cup of simple lemon pepper tuna2 serving of arugula salad with 1 banana2 servings of cheese slices
Lunch2 servings of pear, gorgonzola and pecan salad1 serving of avocado chicken salad with 1 serving of cantaloupe with feta and pepper2 servings of pear, gorgonzola and pecan salad2 serving of mocha coffee protein shake1 serving of raspberry cream cheese and turkey sandwich with 1 serving of carrots with hummus1 serving of goat cheese and pear bagel1 serving of avocado chicken salad with 1 serving of cottage cheese and radishes
Snack1 serving of spring radish salad with pecans ( 1 oz)1 serving of yogurt and banana1 serving of banana pineapple ice cream1 serving of orange banana and grape smoothie1 serving of yogurt and banana2 servings of cheese slices 1 serving of tuna avocado salad
Dinner1 serving of balsamic chicken salad with garlic roasted Brussels sprouts1 serving of balsamic chicken salad with garlic roasted Brussels sprouts1 serving of five ingredient pasta toss with 1 serving of avgolemono1 serving of roasted broccoli with parmesan lemon butter sauce1 serving of cottage cheese tuna pasta1 serving of five ingredient pasta toss with 1 serving of avgolemono1 serving of panang curry with tofu
Total calories for the day2002200519972008200120041998
500 Calorie Diet
800 Calorie Diet
1000 Calorie Diet
1100 Calorie Diet
1200 Calorie Diet
1300 Calorie Diet
1400 Calorie Diet
1500 Calorie Diet
1600 Calorie Diet
1700 Calorie Diet
1800 Calorie Diet
1900 Calorie Diet
2000 Calorie Diet

How to Plan Your Calorie Deficit Diet?

Planning a calorie deficit diet will involve several tools and steps:

Calorie Deficit Diet Plans

How to Plan Your Calorie Deficit Diet?

1. Calculate Your Daily Calorie Requirements:

You can calculate your daily calorie requirement by estimating the number of calories your body needs to perform its daily activities based on your age, gender, weight, height, and activity level. Here are the steps to calculate your daily calorie requirements:

  • Basal Metabolic Rate (BMR)

The basal metabolic rate, or BMR, is the minimum amount of energy or calories required by your body while at rest; it excludes the variable effect of physical activity, i.e., any movement or digestion. In other words, BMR is the number of calories your body would burn if you lay down all day and did nothing.

BMR accounts for about 60% to 75% of daily calorie expenditure, depending on an individual’s activity level and muscle mass. Thus, it comprises energy for regular body cellular homeostasis, heart activity, brain and nerve function, etc.

Your BMR is determined by a variety of factors, including your age, gender, height, weight, and body composition. Knowing your BMR can help you determine your daily calorie needs for weight loss, weight maintenance, or weight gain. (2)

BMR can be estimated using several equations, including the Harris-Benedict equation, Mifflin-St Jeor equation, or other updated formulas that may provide more accurate results based on individual factors. (3)

BMR can also be calculated by using our BMR calculator

  • Total Daily Energy Expenditure

Total Daily Energy Expenditure is abbreviated as TDEE. It is the amount of energy your body expends in a day through multiple activities such as digestion, movement, and physical exercise.

Calculating your TDEE can help you determine how many calories you need to consume each day to maintain, gain, or lose weight. Several things, like your age, gender, height, weight, and amount of activity, are taken into account when figuring out your TDEE.

Once you’ve calculated your BMR, you may use it to calculate your TDEE by simply multiplying it by the physical activity factor. The physical activity factor is determined by an individual’s type of activity (e.g., 1.3 for inactive, 1.5 for moderately active, and 1.7 for extremely active). (2)

2. Set a Calorie Deficit Goal

Your BMR and TDEE, can guide you to adjust your daily calorie intake to meet your specific goals. Calculate and decide how many calories you must reduce from your daily intake to achieve a calorie deficit. Reducing or limiting at least 500-1000 per day may produce a loss of 1-2 pounds per week.

3. Monitor Your Calorie Intake

Track your calorie intake using a food diary, an app, or a website to make sure you aren’t over your daily calorie allotment. Make sure you are taking the appropriate portion sizes for your meals and snacks by using measuring cups and food scales.

4. Plan Meals wisely

Focus on foods that are high in vitamins and minerals, like fruits, veggies, whole grains, lean protein, and healthy fats, to make sure you get all the vitamins and minerals your body needs while still eating less overall.

5. Incorporate Physical Activity

Include physical exercise in your daily routine to enhance your calorie deficit and burn more calories. By increasing physical activity, one can improve calorie burn, decrease appetite, and produce a natural calorie deficit without concentrating on calorie reduction (4).Try to exercise for at least 30 minutes, most days of the week, at a moderate level.

6. Be Patient and Consistent

Consistency is the key to everything. Maintaining a healthy weight takes time and dedication. Maintain a calorie deficit and wait for results before giving up on your weight loss efforts.

Types of Calorie Deficit Diets

Every single diet out there operates on the same basic principle of a calorie deficit. In other words, all diets work by helping you consume fewer calories than your body burns, leading to a calorie deficit.

Low-Fat Diets

Research has shown that reducing fat in your diet can provide you with various health benefits for cardiovascular disorders, obesity, and various types of cancers. Low-fat diets are diets that have 30% or less than 30% of the fat content in them. Vegetables, fruits, egg whites, cereals made from whole grains, beans, peas, lentils, skinless chicken, seafood, and low-fat dairy products are a few examples of typical low-fat foods.

MUFA (Mono-Unsaturated Fatty Acids) and PUFA (Poly-Unsaturated Fatty Acids) are usually preferred as they lower the low-density lipoprotein, which is a bad cholesterol. While most saturated and trans fats are considered unhealthy as they increase the level of low-density lipoprotein. So, it is advisable to reduce these types of fats while creating a calorie deficit based on fat restriction. (5)

DASH Diet

DASH is an abbreviation for Dietary Approaches to Stop Hypertension. The DASH diet is a healthy eating plan meant to help treat or prevent hypertension (high blood pressure). The diet limits foods heavy in sodium, saturated fat, and added sugars. Furthermore, it encourages protein, fiber, potassium, magnesium, and calcium-rich foods, including fruits and vegetables, legumes, nuts, whole grains, and low-fat dairy products. (6)

Mediterranean Diet

The Mediterranean diet emphasizes healthy fats such as olive oil, nuts, and fish; it is not specifically low-fat but focuses on high consumption of fruits, vegetables, whole grains, and lean protein sources, with a preference for quality fats. It emphasizes fresh, unprocessed foods like vegetables, olive oil, fish, and poultry. However, you must avoid processed foods, salt, red meat, and saturated fat. The Mediterranean Diet includes a great variety of delicious recipes.

In addition, it assists in the treatment of cardiovascular conditions, cancers, neurodegenerative diseases, obesity, diabetes, and overall mortality. (7)

Plant-Based Diets

It is a broad category and comprises the following diets in it:

  • The vegetarian diet, also known as ovo-lactovegetarian, includes all plant-based foods as well as eggs and cheese.
  • Vegan means that you only eat plant-based foods and don’t eat any meat, dairy, eggs, or honey.
  • Whole-foods, plant-based (WFPB): This diet is very close to a vegan diet. Low in fat and high in fruit, veggies, and whole grains.
  • A flexitarian diet is a broad term for people who mostly eat veggie or plant-based foods but occasionally eat some meat, dairy, or seafood. (8)

Low-Carb Diets

According to one study, a low-carbohydrate diet following weight reduction burned more calories than a high-carbohydrate diet, especially among individuals with high insulin production (9). Diets that are low in carbohydrates are frequently recommended to those who want to lose weight and maintain stable blood sugar levels.

Foods that are high in carbohydrates or added sugar are often restricted in the majority of low-carb plans. A low-carbohydrate diet limits carbs, such as those in bread, pasta, and sweet meals. It is high in protein, fat, and veggies. Generally, low-carbohydrate diets claim to result in a significant increase in total energy expenditure (TEE) of 400-600 kcal/day. (10)

Ketogenic Diet

The ketogenic diet, also known as the keto diet for short, is a low-carb diet. It can assist the body in burning more fat, reducing hunger, and lowering blood sugar levels. A ketogenic diet consists predominantly of high-fat, moderate-protein, and extremely low-carbohydrate foods. In other words, 55% to 60% of the macronutrients in the diet are fat, 30% to 35% are protein, and 5% to 10% are carbohydrates. Specifically, a 2000-kilocalorie-per-day diet contains 20 to 50 grams of carbohydrates per day. (11)

Atkins Diet

The Atkins diet is a low-carb diet that gained popularity in the 1972 book “Dr. Atkins’ Diet Revolution” by Dr. Robert Atkins. The Atkins diet is a low-carb diet that focuses on high-protein and high-fat foods. The diet has four phases: Induction, Balancing, Maintenance, and Lifetime Maintenance. This diet urges you to eat plenty of lean protein, such as fish, poultry, and pig, along with healthy fats like butter, salad dressing, or olive oil, low-carb vegetables like spinach, and nutrient-dense fruits and vegetables at each meal. Cutting back on carbohydrates is advised in this diet.

Paleo Diet

The Paleo diet, also known as the “caveman diet” or “Stone Age diet, is an eating plan that is based on foods that early humans might have consumed during the Paleolithic era or “Old Stone Age.” The Paleolithic Era spans the time period from approximately 2.5 million to 10,000 years ago.

The Paleolithic diet primarily consisted of what was available in the environment, including animal protein (such as meat and fish), fruits, vegetables, nuts, and seeds. Legumes and grains, including wild barley, are generally excluded from the paleo diet as these foods became common with the advent of farming and agriculture, which post-dates the Paleolithic era. Since domesticated animals were absent, lean small game animals were used to provide 3% of the diet’s animal protein. Bees and honey were also backup food (12). You can’t have cereal grains, legumes (including peanuts), dairy, refined sugar, refined vegetable oils, potatoes, processed foods, or salt.

Intermittent Fasting

The timing of your meals is restricted when you practice intermittent fasting, which results in a decrease in overall caloric intake.

The Intermittent Fasting (IF) diet does not prohibit you from eating any particular kind of food but rather prescribes a schedule for when you should consume each of your meals.

You are going to have to skip either breakfast or dinner if you want to stay within that frame of time. In the end, you will have to cut anywhere from 250 to 600 calories from your daily intake, depending on the situation. One of the benefits of fasting is an improvement in one’s metabolic rate, as well as improvements in blood pressure and cholesterol levels. (13)

  • 5:2 Day Diet

A dietary strategy known as “intermittent fasting” serves as the foundation for the 5:2 diet. This is a type of eating pattern in which you eat normally at certain times of the day and then fast at other times. On the 5:2 diet, you eat normally and healthily for five days of the week, and then you ‘fast’ for the other two days of the week. There are several different variations of this diet.

Very Low-Calorie Diets

Very low-calorie diets (VLCDs) are eating plans that provide less than 800 kcal per day, usually in the form of meal replacements and are generally given under the supervision of a doctor. The goal of these kinds of programs is to help people lose weight very quickly while keeping their muscle strength. Most of the time, this is done by eating small amounts of prepackaged food and supplements that come in powder form. It is usually preferred for overweight and obese individuals. (14)

Conclusion

In conclusion, calorie deficit diets can help people lose weight and improve their health because they require people to eat less than they burn. By making a caloric deficit, the body is forced to use stored fat for energy, which leads to weight loss. However, it is always advisable to consult a nutritionist or a dietician while creating a calorie deficit. Also, it’s important to focus on eating foods that are high in nutrients and to make sure the body still gets all the vitamins and minerals it needs.

Low Calorie Recipes

Remember, “low calorie” can vary depending on the individual and context. The FDA (Food and Drug Administration) defines “low calorie” as “does not provide more than 40 calories per reference amount.”(15) There is a difference between a “low calorie meal” and lowering your calorie intake as an individual.

See Also

Low Glycemic Index Food List

Carnivore Diet Food List

Low Carb Lunch Ideas

High Protein Lunch Ideas

Current Version
April 28, 2023
Written By
Muhammad Bilal Haider
April 28, 2023
Medically Reviewed By
Franco Cuevas, MD
March 20, 2024
Updated By
Franco Cuevas, MD
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