Take, for instance, the person who needs to consume 2,000 calories a day to maintain her weight. If they cut calories from the surplus they started with, they may still end up at a surplus, continuing to gain weight. When they hear that they have to cut 250 to 300 calories from their diet each day, they often cut the calories from their current diet. Here’s the problem – many people who want to lose weight are actually consuming a surplus of calories each day before they start their weight loss plan. These two changes combine to a total 500 calorie per day deficit. So, if you estimate that your current calorie needs are 2,000 calories a day, and you want to lose a pound a week, you could increase exercise expenditure by 250 calories a day while aiming to consume a 1,750 calorie daily diet.
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When it comes to weight loss, most fitness experts focus on burning more calories by increasing physical activity while simultaneously decreasing calories consumed.
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Physical activity – approximately 20 to 30 percent of TDEE.The breakdown and assimilation of food into usable nutrients – approximately 10 percent of TDEE.This makes up approximately 60 to 70 percent of your total daily energy expenditure, or TDEE. Basal metabolism – the calories burned to sustaining vital organ function.