1. What is the 100 Day Weight Loss Formula?

The 100 Day Weight Loss formula calculates projected weight loss based on a consistent daily caloric deficit over 100 days. It's based on the principle that a 3500 kcal deficit equals approximately 1 pound of fat loss.

2. How Does the Calculator Work?

The calculator uses the formula:

Where:

• Daily deficit — Your daily calorie intake minus your daily calorie expenditure
• 100 — Number of days in the calculation period
• 3500 — Estimated calories in one pound of body fat

Explanation: The formula projects your total weight loss over 100 days based on your consistent daily caloric deficit.

3. Importance of Caloric Deficit

Details: Creating a consistent caloric deficit is the fundamental requirement for weight loss. This calculator helps visualize the long-term impact of small daily changes.

4. Using the Calculator

Tips: Enter your estimated daily caloric deficit in kcal/day. For best results, use an average value based on consistent dietary and activity patterns.

5. Frequently Asked Questions (FAQ)

Q1: Is the 3500 kcal = 1 lb rule exact?
A: While commonly used, this is an estimate. Actual fat loss can vary based on metabolic adaptation and body composition changes.

Q2: Why use 100 days?
A: 100 days provides a meaningful timeframe to see results from small daily changes while being long enough to average out daily fluctuations.

Q3: How accurate is this projection?
A: It assumes perfect consistency in deficit and no metabolic adaptation. Actual results may vary by ±20%.

Q4: Should I create a larger deficit for faster results?
A: Very large deficits can lead to muscle loss and metabolic slowdown. Most experts recommend deficits of 300-500 kcal/day for sustainable loss.

Q5: Does exercise impact the calculation?
A: Yes, exercise increases your total daily energy expenditure, which can contribute to your caloric deficit.