Is 2,000 Calories a Calorie Deficit?

A calorie is a unit of energy that is provided by the food we eat and helps in the optimal function of our body, even at rest. 

The total number of calories burned daily is called the total daily energy expenditure.

A calorie deficit, also known as an energy deficit, is an intake of fewer calories than burned. For instance, if an individual uses 2,000 calories today but only intakes 1,800, they have a deficit of 200 calories.

When a calorie deficit is created, the body will try to get energy or fuel from stored fat instead of using energy from food. When the body burns fat for energy, the result is weight loss.

Although it seems simple to create a calorie deficit and lose weight, many people struggle with the process because the body has several mechanisms to prevent weight loss including slowing down metabolism, a change in hormone levels, an increase in hunger sensations, and feeling less active even without realizing it.

To create a calorie deficit, you need to consume fewer calories, burn more calories (through activity), or both.

For example, if a person requires 2,000 calories to maintain their weight, they must generate a calorie deficit to lose weight. Hence, they need to eat less than 2,000 calories per day and/or exercise to burn the extra calories.

A few measures that could help create a calorie deficit include:

• Adjust portion sizes: Choose nutrient-rich, filling foods at mealtime; limit portion sizes and avoid unhealthy snacking.
• Stay active: Physical activity is incredibly beneficial to your health, including physical and mental well-being. Regular physical activity can increase calorie burn, reduce hunger, and create a natural calorie deficit without focusing on cutting calories.
• Avoid empty calories: Limit the consumption of empty calories including soft drinks, most baked goods, fried foods, and processed snack foods.

To know your ideal calorie deficit, count on calories that you expend each day and subtract 300 to 500 calories from that amount to get your goal deficit.

The total daily calories burned consist of two parts: calories burned at rest and calories burned during exercise.

The U.S. Department of Agriculture's Center for Nutrition Policy and Promotion has estimated the average calorie requirements for individuals based on age, gender, and activity level: 

• Men aged 26 to 30 years
  • Sedentary: 2,400 calories per day
  • Moderately active: 2,600 calories per day
  • Active: 3,000 calories per day
• Women aged 26 to 30 years
  • Sedentary: 1,800 calories per day
  • Moderately active: 2,000 calories per day
  • Active: 2,400 calories per day

People on a very-low-calorie diet for 4 to 16 weeks report side effects such as:

• Fatigue
• Constipation
• Nausea
• Diarrhea
• Trouble sleeping
• Mood swings
• Hair loss