1. What is Calorie Deficit?

A calorie deficit occurs when you consume fewer calories than your body expends. It's the fundamental principle behind weight loss, as your body taps into stored energy (fat) to make up the difference.

2. How Does the Calculator Work?

The calculator uses the calorie deficit formula:

Where:

• \( BMR \) — Basal Metabolic Rate (calories burned at rest)
• \( activity\_factor \) — Multiplier for activity level (1.2-2.5)
• \( intake \) — Calories consumed through food and drink

Explanation: The equation calculates the difference between calories burned (BMR adjusted for activity) and calories consumed.

3. Importance of Calorie Deficit

Details: Maintaining an appropriate calorie deficit is crucial for healthy, sustainable weight loss. Too large a deficit can lead to muscle loss and metabolic slowdown.

4. Using the Calculator

Tips: Enter your BMR (use a BMR calculator if unknown), select appropriate activity factor (1.2 sedentary to 2.5 extremely active), and your daily caloric intake.

5. Frequently Asked Questions (FAQ)

Q1: What's a safe calorie deficit?
A: Generally 300-500 kcal/day deficit for mild weight loss, 500-1000 kcal/day for moderate loss (1-2 lbs/week).

Q2: How do I find my BMR?
A: Use a BMR calculator based on your age, gender, weight, and height, or get it measured professionally.

Q3: What activity factor should I use?
A: 1.2 (sedentary), 1.375 (light activity), 1.55 (moderate), 1.725 (very active), 1.9-2.5 (extremely active/athlete).

Q4: Why isn't my weight changing with a deficit?
A: Possible water retention, inaccurate tracking, metabolic adaptation, or incorrect BMR/activity estimates.

Q5: Can I have too large a deficit?
A: Yes, deficits >1000 kcal/day can cause muscle loss, nutrient deficiencies, and metabolic slowdown.