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Weight Loss Formula:
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TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including basal metabolic rate and physical activity. It represents the energy your body needs to maintain its current weight.
The calculator uses the weight loss formula:
Where:
Explanation: A 500 kcal daily deficit typically results in about 1 pound (0.45 kg) of weight loss per week, which is considered safe and sustainable.
Details: Creating a caloric deficit is the fundamental principle behind weight loss. The 500 kcal deficit is recommended because it's substantial enough to produce results but not so extreme that it causes metabolic adaptation or nutritional deficiencies.
Tips: Enter your accurately calculated TDEE. If you're unsure of your TDEE, use a TDEE calculator first. The result shows how many calories you should consume daily to lose approximately 1 pound per week.
Q1: Is a 500 kcal deficit appropriate for everyone?
A: While generally safe for most adults, individuals with very low TDEE may need a smaller deficit. Consult a healthcare provider for personalized advice.
Q2: Can I create a larger deficit for faster weight loss?
A: Deficits larger than 500-750 kcal/day are not typically recommended as they can lead to muscle loss and metabolic slowdown.
Q3: Why am I not losing weight despite following this calculation?
A: Possible reasons include inaccurate TDEE estimation, metabolic adaptation, water retention, or unconscious changes in activity levels.
Q4: Should I adjust my calories as I lose weight?
A: Yes, as you lose weight your TDEE decreases, so you should recalculate periodically (every 5-10 pounds lost).
Q5: Is calorie counting the only way to lose weight?
A: While effective, other approaches like portion control or mindful eating can also work. The key is maintaining a consistent deficit.