1. What is the Weight Loss Formula?

The weight loss formula calculates expected fat loss based on your daily calorie deficit over time. It uses the scientifically established value that 1 kg of body fat contains approximately 7,700 kcal.

2. How Does the Calculator Work?

The calculator uses the weight loss equation:

Where:

• \( deficit \) — Daily calorie deficit (kcal/day)
• \( days \) — Duration of deficit (days)
• \( 7700 \) — Calories in 1 kg of body fat (kcal/kg)

Explanation: The equation shows how sustained calorie deficit leads to fat loss over time.

3. Importance of Calorie Deficit

Details: Creating a consistent calorie deficit is the fundamental requirement for fat loss. This calculator helps predict results based on your planned deficit.

4. Using the Calculator

Tips: Enter your planned daily calorie deficit and the duration in days. For best results, use accurate estimates of your actual calorie intake and expenditure.

5. Frequently Asked Questions (FAQ)

Q1: Is 7,700 kcal really equal to 1 kg of fat?
A: This is the scientifically accepted estimate, though individual variations exist based on body composition.

Q2: Why isn't my weight loss matching the prediction?
A: Water retention, glycogen stores, and other factors can mask fat loss on the scale. Measurements over longer periods are more accurate.

Q3: Can I use this for weight gain calculations?
A: Yes, by using a calorie surplus instead of deficit, though muscle gain may not follow the same kcal/kg ratio.

Q4: What's a safe daily calorie deficit?
A: Generally 500-1000 kcal/day for 0.5-1 kg/week loss, but individual needs vary based on starting weight.

Q5: Does the type of calories matter for weight loss?
A: While calorie deficit determines weight loss, food quality affects health, hunger levels, and body composition.