1. What is the Calorie Goal Formula?

The calorie goal formula estimates daily calorie needs for weight loss in women based on the Mifflin-St Jeor equation with a 500 kcal deficit. This creates a sustainable weight loss of about 0.5 kg per week.

2. How Does the Calculator Work?

The calculator uses the following equation:

Where:

• \( weight \) — Body weight in kilograms
• \( height \) — Height in centimeters
• \( age \) — Age in years
• \( activity\_factor \) — Multiplier for physical activity level
• 500 — Calorie deficit for weight loss

Explanation: The equation calculates basal metabolic rate (BMR), adjusts for activity level, then subtracts 500 kcal to create a deficit for weight loss.

3. Importance of Calorie Goal Calculation

Details: Calculating an appropriate calorie goal helps ensure safe, sustainable weight loss while maintaining energy levels and nutritional adequacy.

4. Using the Calculator

Tips: Enter weight in kg, height in cm, age in years, and select your activity level. For accurate results, use morning weight before eating and after using the bathroom.

5. Frequently Asked Questions (FAQ)

Q1: Why subtract 500 calories?
A: A 500 kcal daily deficit creates about 0.5 kg (1 lb) of weight loss per week, which is considered safe and sustainable.

Q2: What if I don't lose weight at this calorie level?
A: Metabolic adaptation may occur over time. Recalculate your needs every 5-10 kg of weight loss or if activity levels change significantly.

Q3: Is this appropriate for very overweight individuals?
A: Those with BMI >30 may use adjusted body weight in the formula. Consult a dietitian for personalized advice.

Q4: How accurate is the activity factor?
A: Activity factors are estimates. People with very active jobs may need to select a higher category.

Q5: Should I eat back exercise calories?
A: The activity factor already accounts for regular exercise. Only additional, unusual exercise might warrant small increases.