Related: 3 Powerful Calorie Deficit Tweaks To Lose More Weight
Most people choose to eat less to increase their calorie deficit. However, this is a slippery slope!
When you consistently under-eat, your metabolism slows down. And that makes it harder to lose weight.
Instead, it’s better to create a calorie deficit while eating enough to feed your metabolism for sustainable weight loss.
To do this, you need to understand how many calories you burn.
Generally, you burn calories in two ways – through your metabolism and your activity. Together, this is called TDEE (total daily energy expenditure).
First, the calories you burn just staying alive is called BMR (base metabolic rate), including your heartbeat, breathing, and even blinking. While it may sound minor, BMR accounts for 60% to 80% of the calories you burn.
In addition, 10-20% of the calories you burn come from normal daily activities, like walking around and digesting your food.
Related: 5 Foods That Burn More Calories
Finally, you burn another 10-20% by working out. To illustrate, the chart below shows percentages of calories burned on a typical workout day.