1. What is Calorie Deficit?

A calorie deficit occurs when you consume fewer calories than your body expends. This forces your body to use stored fat for energy, resulting in weight loss. The calculator helps determine the optimal calorie intake for safe and sustainable weight loss.

2. How Does the Calculator Work?

The calculator uses the simple formula:

Where:

• \( TDEE \) — Total Daily Energy Expenditure (your maintenance calories)
• \( Deficit \) — The calorie reduction for weight loss

Explanation: A moderate deficit of 300-500 kcal/day typically leads to 0.5-1 lb weight loss per week, while 500-1000 kcal/day deficit leads to 1-2 lb loss per week.

3. Importance of Calorie Deficit

Details: Creating an appropriate calorie deficit is the most scientifically proven method for weight loss. Too large a deficit can lead to muscle loss and metabolic slowdown, while too small may not produce noticeable results.

4. Using the Calculator

Tips: Enter your TDEE (calculate separately or use a TDEE calculator) and your desired daily deficit. The calculator will show your recommended daily calorie intake for weight loss.

5. Frequently Asked Questions (FAQ)

Q1: What's a safe calorie deficit?
A: 300-1000 kcal/day is generally safe. Very low calorie diets (<800 kcal/day) should only be done under medical supervision.

Q2: How do I know my TDEE?
A: Use a TDEE calculator that considers your age, gender, weight, height, and activity level.

Q3: Can I create a deficit through exercise instead of diet?
A: Yes, but combining both diet and exercise is most effective for sustainable weight loss.

Q4: Why am I not losing weight despite a deficit?
A: Possible reasons include metabolic adaptation, water retention, or inaccurate calorie tracking.

Q5: Should I adjust my deficit as I lose weight?
A: Yes, recalculate your TDEE every 5-10 lbs lost, as your maintenance calories decrease with weight loss.