Diets and weight loss: how to calculate calorie intake and deficit?

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Proper calorie calculation and creating an energy deficit are the fundamental foundations of any successful weight loss process. To achieve your desired shape without harming your health, you first need to calculate your basal metabolic rate and total daily energy expenditure, taking physical activity into account.

A visual guide for planning your daily diet is the healthy plate rule, which helps you intuitively maintain a nutrient balance without constantly weighing every gram of food.

Here are the components that every meal should consist of:
1. Half of the plate is filled with fresh or stewed vegetables, greens, and fruits, which provide the body with fiber, vitamins, and antioxidants.
2. A quarter of the plate is allocated to quality protein sources, such as lean meat, poultry, fish, eggs, or legumes, which are necessary for maintaining muscle mass.
3. The remaining quarter is occupied by complex carbohydrates in the form of whole grains, whole-wheat pasta, or potatoes, which provide long-lasting satiety and energy.
4. As an addition, healthy fats are used in small quantities, such as vegetable oils, seeds, or nuts.

Using this visual method makes it easy to control portion sizes and the quality of incoming calories. Combining the plate principle with a moderate calorie deficit guarantees steady weight loss and builds healthy eating habits for life.

Diets and weight loss: how to calculate calorie intake and deficit?

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