wat is een calorietekort

What is a calorie deficit

What is a calorie deficit

A calorie deficit means you consume fewer calories than your body needs to support its daily functions and activities. This creates an energy deficit, causing your body to begin using its energy reserves, such as stored fat, to meet its energy needs. The result is that you burn body fat and lose weight.

To create a calorie deficit, you can take two approaches:

  1. Eat fewer calories: Reduce your daily calorie intake by being moderate with your portion sizes, limiting calorie-dense foods and avoiding processed foods high in added sugars and saturated fats. Focus on eating nutritious foods that are rich in fiber, protein, complex carbohydrates and healthy fats.

  2. Increase your calorie consumption: In addition to reducing your calorie intake, you can also increase your calorie burn through exercise and physical activity. Regular cardiovascular exercise and strength training can boost your metabolism, helping you burn more calories, even at rest. In addition, you can try adding more daily activity, such as walking, cycling, climbing stairs and household chores.

It is important to maintain a healthy calorie deficit, aiming for gradual and sustainable weight loss. Too much of a calorie deficit can lead to muscle loss, energy deficiency and nutritional deficiencies, which can be detrimental to your health and body composition.

Why maintain a calorie deficit

Managing a calorie deficit is the basis of weight loss and fat loss. Here are some reasons why people aim for a calorie deficit:

  1. Fat loss: A calorie deficit causes your body to use its stored fat as fuel. When you consume fewer calories than you burn, your body will gradually break down fat tissue to make up for the energy deficit.

  2. Weight loss: Creating a calorie deficit generally results in weight loss, as your body loses fat, as well as water weight and possibly some muscle mass. However, it is important to aim for a healthy and sustainable weight loss, where fat loss is the priority and muscle mass is preserved.

  3. Health benefits: Achieving and maintaining a healthy weight is associated with several health benefits, including a reduced risk of chronic diseases such as heart disease, type 2 diabetes and certain cancers. Reducing body fat can also improve blood pressure, blood sugar and cholesterol levels.

  4. Aesthetic goals: Many people strive for a slimmer and toned body. Creating a calorie deficit can help reduce body fat and achieve a more defined body composition, such as showing muscle definition.

However, it is important to manage a calorie deficit in a responsible and healthy way. Extreme and unhealthy diets with very low calorie intake can lead to nutritional deficiencies, muscle loss, slowed metabolism and other health problems. It is always advisable to eat a balanced and nutritious diet.

How to create a calorie deficit for weight loss

To create a calorie deficit and lose weight, you can follow these steps:

  1. Determine your calorie needs: Calculate your basal metabolic rate (BMR), which is the number of calories your body needs at rest, and multiply this by an activity factor to get your Total Daily Energy Expenditure (TDEE). There are online calculators available that can help you with these calculations.

  2. Reduce your daily calorie intake: To create a calorie deficit, reduce your daily calorie intake by a reasonable percentage. A recommended starting point is a deficit of 500-750 calories per day, which should lead to a weight loss of approximately 0.5-1 kilograms per week. Make sure you don't go too extreme and reduce your calorie intake too drastically, as this can be unhealthy and slow down your metabolism.

  3. Choose nutritious foods: Although you should limit calories, it's important to make sure you eat nutritious foods to ensure you get all the nutrients you need. Focus on nutrient-dense foods such as fruits, vegetables, lean proteins (such as chicken, fish, tofu), whole grains, legumes, and healthy fats (such as avocados, nuts, olive oil).

  4. Limit processed foods and added sugars: Avoid or limit processed foods, such as snacks, soft drinks, sweets and fast food. These foods often contain many calories and few nutrients. Instead, choose whole, unprocessed foods that nourish your body.

  5. Portion size and meal planning: Watch your portion sizes and eat in moderation. Use smaller plates and bowls to help yourself eat less. It can also be helpful to plan and prepare your meals ahead so you have control over ingredients and portion sizes.

  6. Combine with exercise: In addition to reducing your calorie intake, exercise can help you create a larger calorie deficit. Add regular cardiovascular exercise and strength training to your routine to burn calories and maintain muscle mass. Make sure you have a balanced exercise routine that suits your fitness level and goals.

It's important to remember that creating a healthy calorie deficit is an individual process and what works for one person may not work for everyone.

Creating a calorie deficit but not losing weight what to do

If you have created a calorie deficit but are not losing weight, there are several factors that may play a role. Here are some possible reasons why you're not losing weight despite being in a calorie deficit:

  1. Inaccurate calorie intake: You may estimate your calorie intake inaccurately. You may be consuming more calories than you think, or you may be measuring portion sizes incorrectly. It is advisable to monitor your food intake closely and check whether you are truly in a calorie deficit.

  2. Hidden calories: You may unknowingly consume calories from sources you overlook, such as sauces, dressings, oils or drinks. These can contribute to your total calorie intake without you even realizing it. Check your food choices and make sure you include all calorie sources.

  3. Incorrect estimation of calorie burn: You may overestimate the amount of calories you burn through exercise and physical activity. Most fitness trackers and devices provide an estimate of calorie burn, but this can be inaccurate. You may be burning fewer calories than you think, meaning your calorie deficit will be smaller than planned.

  4. Metabolism adjustment: When you are in a calorie deficit for an extended period of time, your body adapts and your metabolism may slow down. This is also called adaptive thermogenesis. Your body may become more efficient at burning calories, causing it to use less energy than expected. In this case, you may need to further reduce your calorie intake or increase your activity level.

  5. Water retention: Weight fluctuations due to water retention can mask your weight loss. Hormonal fluctuations, salt intake and other factors can cause your body to retain more water, making it seem like you're not losing weight. Give it time and keep an eye on the bigger picture.

Calorie deficit men and women

In general, men and women have different calorie needs due to differences in body composition, metabolism and hormonal factors. Here are some considerations regarding calorie deficit in men and women:

  1. Basal Metabolic Rate (BMR): In general, men have a higher BMR than women, meaning they naturally burn more calories at rest. This is mainly due to greater muscle mass in men. This may mean that men generally have slightly higher calorie needs than women.

  2. Body Composition: Men tend to have more muscle mass than women, resulting in higher calorie burn, even at rest. Muscle tissue is more metabolically active than fat tissue, so men generally have a higher basal metabolic rate and can burn more calories during physical activity.

  3. Hormonal differences: Hormones also play a role in influencing metabolism and fat storage. Men generally have higher levels of testosterone, which can help build and maintain muscle mass, while women have more estrogen, which can contribute to fat storage.

While there are differences between men and women, it is important to note that individual differences within genders can also be significant. It is essential to listen to your own body, evaluate your individual needs and tailor a calorie deficit that is right for your goals and body.

Calorie deficit of 1000 calories or more

A calorie deficit of 1,000 calories or more per day is generally considered a very large deficit. While it can provide faster weight loss, there are some important points to keep in mind:

  1. Health Risks: An extreme calorie deficit can lead to nutritional deficiencies, decreased energy, muscle loss and slowed metabolism. It is important to make sure you get enough nutrients to keep your body functioning properly.

  2. Sustainability: A very large calorie deficit can be difficult to maintain in the long term. It can lead to intense hunger, binge eating and the feeling of deprivation, making it difficult to stick to your diet. It's important to find an approach that you can maintain in the long term.

  3. Muscle loss: With a large calorie deficit, there is a risk that you not only lose fat, but also muscle mass. This can lead to a less toned and defined appearance and a slowed metabolism. It is important to consume enough protein and do regular strength training to minimize muscle loss.

  4. Health and wellness: Too much of a calorie deficit can have negative consequences for your overall health and wellness. It can lead to fatigue, weakness, mood swings and loss of concentration. It is essential to listen to your body and ensure you have enough energy to carry out your daily activities.

Calorie deficit meals and recipes

Here are 10 meals and recipes you can try to create a calorie deficit:

  1. Grilled chicken with roasted vegetables: Marinate chicken breast in lemon juice, garlic, olive oil and herbs of your choice. Grill the chicken and serve it with roasted vegetables such as broccoli, peppers and carrots.

  2. Quinoa salad with vegetables and tuna: Cook quinoa according to the instructions on the package and mix it with fresh vegetables such as cucumber, tomato, onion and pepper. Add tuna in water and season with a light dressing.

  3. Rice noodles with stir-fried vegetables and shrimp: Cook rice noodles according to instructions. Stir-fry vegetables such as kale, carrots, broccoli and shrimp in a little oil and add the cooked noodles. Season with soy sauce and ginger.

  4. Stuffed peppers with lean minced meat and quinoa: Fry lean minced beef with onions, garlic and herbs. Mix the minced meat with cooked quinoa and stuff peppers. Bake them in the oven until the peppers are soft.

  5. Zucchini noodles with tomato sauce and turkey: Use a spiralizer to cut zucchini into strings and cook briefly. Prepare a healthy tomato sauce with fresh tomatoes, garlic and herbs. Fry turkey fillet and add it to the sauce. Serve the sauce over the zucchini noodles.

  6. Grilled salmon with steamed vegetables: Grill a piece of salmon fillet and serve it with steamed vegetables such as broccoli, cauliflower and carrots. Season with lemon juice and herbs of your choice.

  7. Spinach omelette with whole wheat toast: Beat eggs with spinach and fry an omelette in a little oil. Serve with whole wheat toast and a side dish of tomatoes and cucumber.

  8. Greek salad with chicken: Mix lettuce, cucumber, tomatoes, onion, olives and feta cheese. Add grilled chicken fillet and drizzle with a light dressing based on olive oil and lemon juice.

  9. Lentil soup with vegetables: Cook lentils in vegetable stock and add chopped vegetables such as carrots, celery and tomatoes. Season with herbs and serve with a whole wheat bun.

  10. Roasted vegetables with chickpeas: Roast a mix of vegetables such as zucchini, bell pepper, onion and cherry tomatoes in the oven. Add roasted chickpeas for extra protein. Season with herbs and serve as a side dish or over a bed of quinoa.

Be sure to adjust portion sizes to suit your individual calorie needs and goals.

Calorie deficit example training schedule and nutrition plan

Here is an example of a calorie deficit workout and nutrition plan. Please note that this is just a general example and it is important to consider your individual needs and goals.

Training schedule:

Monday: Strength training (Full-body workout)

  • Squats: 3 sets x 8-10 reps
  • Dumbbell lunges: 3 sets x 10-12 reps per leg
  • Push-ups: 3 sets x 10-12 reps
  • Lat pulldowns: 3 sets x 10-12 reps
  • Overhead press: 3 sets x 8-10 reps
  • Planks: 3 sets x 30 seconds

Tuesday: Rest day or light cardio (e.g. walking, cycling)

Wednesday: HIIT (High-Intensity Interval Training)

  • Sprinting: 30 seconds sprint, 30 seconds rest, repeat 10 times
  • Burpees: 3 sets x 10 reps
  • Mountain climbers: 3 sets x 12-15 reps
  • Jumping jacks: 3 sets x 20 reps
  • Cycling: 5 minutes of intense cycling, 1 minute of rest, repeat 3-4 times

Thursday: Rest day or light cardio

Friday: Strength training (Upper-body focus)

  • Bench press: 3 sets x 8-10 reps
  • Bent-over rows: 3 sets x 10-12 reps
  • Dumbbell shoulder press: 3 sets x 10-12 reps
  • Bicep curls: 3 sets x 10-12 reps
  • Tricep dips: 3 sets x 8-10 reps
  • Planks: 3 sets x 30 seconds

Saturday: Rest day or light cardio

Sunday: Active rest day (e.g. yoga, stretching, walking)

Feeding schedule (example):


  • Oatmeal with skimmed milk, berries and almonds
  • A boiled egg


  • An apple with a handful of almonds


  • Grilled chicken fillet with quinoa and roasted vegetables (such as peppers, zucchini and carrots)


  • Low-fat Greek yogurt with a handful of berries

Evening meal:

  • Salmon fillet with steamed broccoli and sweet potatoes


  • A carrot with hummus

Keep in mind that it is important to adjust your calorie intake and portion sizes based on your individual needs and goals. Make sure you get enough nutrients, including protein, healthy fats and complex carbohydrates. Also drink enough water during the day. This is an example schedule, every body needs something different, but then you have a good idea.

Hopefully you can put all the information to good use.