Achieve a **calorie deficit** easily and with enjoyment? We're here to support you – with everything you need to know about calorie deficit, **valuable tips** for saving calories, and our **More Calorie Calculator**.
What is a calorie deficit?
Calories are the **energy units** that our body obtains from food. They are essential for the body to function properly and be active. However, when consumed in excess, the body stores this energy as fat, which can lead to weight gain. Therefore, it is crucial to develop **calorie awareness**.
A calorie deficit occurs when you **consume fewer calories than your body needs**. This difference forces the body to burn stored energy (fat) to compensate for the deficiency, leading to weight loss. A moderate calorie deficit combined with regular exercise is the **key to weight loss**.
How do I get into a calorie deficit?
To achieve a moderate but relevant calorie deficit, you must consume **300 to 500 calories** less daily than you burn in total – that's the rule of thumb. You can also save more calories over a certain period to lose weight faster. However, certain total amounts should not be undershot. [1]
Easy ways to save calories
Even small changes in your diet can help you save a significant amount of calories. Here are a few tips on how to do this.
#1: Sweeten with Chunky Flavour instead of sugar
Use **Chunky Flavour**, our **low-calorie** **flavor powder**, instead of sugar – for example, to sweeten your **coffee**, in **yogurt**, and other dishes. This step reduces calorie intake without sacrificing enjoyment. Since 3g of **Chunky Flavour** has the sweetness of 50g of sugar but **only 6–10 kcal**, replacing sugar with Chunky Flavour saves you around 200 kcal.
#2: Drink Zerup beverages instead of soda
Reach for our **Zerups** for refreshing, fruity drinks **without sugar & calories** and save up to 150 kcal per drink compared to daily consumption of sugary sodas. Unlike other light drinks, our sugar-free syrups **fit in any handbag**, are **super economical** (one Zerup yields up to 8 liters of ready-to-drink beverage) and you have **no stress with deposit returns**.
#3: Use Moremelade instead of jam
Another simple trick is to use **Moremelade** with **fewer calories and sugar** on your bread or rolls instead of conventional jam. This allows you to continue to **enjoy your habits** without your breakfast or sweet snack in between turning into a calorie feast.
#4: Use the 2 Kcal Oil Spray for frying & more
A dash of oil – whether for **frying** in a pan, for **marinating** or **refining** dishes – can quickly make up the calorie surplus you actually wanted to save, because oil (or fats in general) have a **very high calorie density**. The **right dosage** is therefore the be-all and end-all. And this is where our 2 KCAL Oil Spray comes in. Thanks to the **practical spray head**, the oil is always perfectly portioned. Use it to save up to 98.5% of calories incidentally.
#5: Keep it light with our Light Gourmet Sauces
Fruity Ketchup, sweet Teriyaki, creamy Hollandaise – sauces often contain **a lot of fat & sugar** and therefore many calories. But without them, it doesn't taste half as good. Don't forgo flavor in your food, but replace fatty sauces with high sugar content with our **Light Gourmet Sauces** – and **save 60% of calories**. For dipping, refining, topping & more.
How many calories do you need?
The amount of calories a body needs to be functional varies depending on **age**, **gender**, **weight**, **height**, **activity level**, and **body composition** (body fat percentage). On average, women need about 2000 calories daily to maintain their weight and 1500 calories to lose about half a kilo per week. Men, on average, need 2500 calories to maintain and 2000 calories to lose weight. These values serve as a rough guide and can vary individually. Do you want to know exactly? Find out how many calories you should consume to lose weight with the 👉 **More Calorie Calculator**.
[1] https://www.health.harvard.edu/staying-healthy/calorie-counting-made-easy