1. What Is This Calculator?

This calculator determines the daily calorie intake needed to achieve your weight loss goal over a 6-12 month period, based on your TDEE (Total Daily Energy Expenditure) and desired weight loss.

2. How Does It Work?

The calculator uses the following formula:

Where:

• \( TDEE \) — Your total daily energy expenditure (kcal/day)
• \( weight\_loss\_kg \) — Your desired weight loss (kg)
• \( days \) — Time period for weight loss (days)
• \( 7700 \) — Calories in 1 kg of body fat (kcal/kg)

Explanation: The formula calculates the daily calorie deficit needed to lose the specified weight over the given time period, then subtracts this from your TDEE to give your target daily calories.

3. Importance of Gradual Weight Loss

Details: A 6-12 month timeframe is recommended for sustainable weight loss. Rapid weight loss can lead to muscle loss, nutritional deficiencies, and metabolic adaptation.

4. Using the Calculator

Tips: Enter your accurate TDEE (use a TDEE calculator if unsure), realistic weight loss goal (0.5-1kg/week is recommended), and your desired timeframe (180-365 days for 6-12 months).

5. Frequently Asked Questions (FAQ)

Q1: Why 7700 calories per kg?
A: This is the estimated energy equivalent of 1 kg of body fat, though individual results may vary slightly.

Q2: Is this calculator accurate for everyone?
A: It provides a good estimate, but individual metabolism, body composition, and adherence will affect actual results.

Q3: What if I want to lose weight faster?
A: Faster than 1kg/week is not generally recommended as it may lead to muscle loss and metabolic slowdown.

Q4: Should I adjust my calories as I lose weight?
A: Yes, as you lose weight your TDEE decreases, so you may need to periodically recalculate.

Q5: What about exercise and muscle preservation?
A: Combine calorie deficit with strength training and adequate protein to preserve muscle mass.