In order to lose body fat gently, you should choose a low to moderate deficit
and strive for a permanent change in diet
. For this purpose you should first determine your personal calorie requirement. There are various calculators on the Internet that generally use the following formula: Men: calorie requirement = [(10 × weight in kg) + (6,25 × height in cm) - (5 × age) + 5] x activity factor
Women: calorie requirement = [(10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161] x Activity factor
An activity factor1
f 1.4-1.5 is found in all people who do not participate in sports and who perform predominantly sedentary activities. An activity factor of 1.6 is found in people who do light training once or twice a week. You should multiply your value by 1.8 if you are primarily sitting at work, but are exercising three to five times a week. 1.8 is your activity factor if you mainly work while walking or standing. For 3-5 times a week you add another 0.3. You have a factor of 2 if you do heavy physical work - for example as a construction worker. For a moderate decrease of half a kilo
fat per week you should aim for a deficit of about 500 calories. In general, a maximum deficit of 25 percent of your calorie requirement is recommended.