We've said it before: in CrossFit®, nutrition is just as important as the training itself. But, to get optimal results, both in terms of performance and body composition, It is essential to understand the concept of caloric deficit and know how to calculate it.
This term is often used by athletes and coaches when talks about weight loss and improving fitness, but what exactly does it mean and how can we calculate it correctly?
Index
What is a calorie deficit?
Calorie deficit occurs when a person consumes fewer calories than his or her body burns in a given period of time.
In other words, to lose weight, you have to create a negative difference between the calories ingested and those used by the body for its vital functions (such as breathing, maintaining body temperature and making the heart beat) and for physical activity.
For example, if your body burns 2.500 calories per day, but you only consume 2.000 calories through food, you are creating a 500-calorie deficit.
This deficit will force your body to use energy reserves (primarily fat) to make up the difference, thus leading to weight loss over time.
Why is it important in CrossFit®?
CrossFit® is a sport that requires energy and force. Although a caloric deficit is useful for losing weight, it must not be excessive, especially for athletes.
Creating too large a deficit can negatively impact performance, as the body will not have enough energy to cope with intense workouts.
Additionally, too much of a deficit can lead to a reduction in muscle mass, which is counterproductive for CrossFit® practitioners, as muscle mass is crucial to strength and performance.
The key, then, is to find a balance: a moderate caloric deficit that allows you to lose body fat without compromising strength and performance.
This process must be customized to the individual needs and goals of each athlete.
How to calculate calorie deficit
Calculating your calorie deficit requires a good understanding of your daily energy expenditure. Here are the basic steps to determining your optimal deficit!
Calculate your basal metabolic rate (BMR)
Il BMR represents the number of calories your body burns at rest, just to maintain vital functions.
There are several online tools to calculate BMR, but one of the most used formulas is the Harris-Benedict formula:
- BMR (men) = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age)
- BMR (women) = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age)
Add your physical activity level: Your BMR only represents the metabolism at rest.
To calculate your total calorie needs, you need to multiply your BMR by a physical activity factor, which varies based on your daily movement level:
- Sedentary: BMR x 1.2
- Light activity: BMR x 1.375
- Moderate activity: BMR x 1.55
- Intense activity (such as CrossFit®): BMR x 1.725
- Very vigorous activity: BMR x 1.9
This will give you your total daily energy expenditure (TDEE), which is the number of calories your body burns each day considering both rest and physical activity.
Set the calorie deficit: once you have calculated the TDEE, To lose weight you need to create a calorie deficit.
Un moderate deficit of 300-500 calories per day It is generally recommended, as it is sufficient for gradual and sustainable weight loss without compromising the energy needed for workouts.
For example, if your TDEE is 2.500 calories, you might aim to consume between 2.000 and 2.200 calories per day to effectively and safely lose weight.
Monitor progress
Once you have set your calorie deficit, it is important monitor progress regularly.
Weight on the scale is not the only indicator of success; Also track your body measurements, athletic performance, and how you feel during workouts.
If you notice a drastic drop in energy or a decrease in performance, you may need to review your deficit and make appropriate adjustments.
Calorie deficit is a powerful tool for losing weight and improving body composition in CrossFit®, but it must be managed carefully.
Properly calculating your energy needs and creating a moderate deficit will help you reach your goals without compromising your strength and performance.
As always, It is advisable to consult a nutritionist or coach to customize the plan according to your needs.
