1. What is the Weight Loss Calories Formula?

The weight loss calories formula calculates the recommended daily calorie intake for gradual weight loss (about 1 pound per week) by creating a 500-calorie deficit from your maintenance calories.

2. How Does the Calculator Work?

The calculator uses the formula:

Where:

• \( BMR \) — Basal Metabolic Rate (calories burned at rest)
• \( activity\_factor \) — Multiplier based on activity level
• \( 500 \) — Calorie deficit for gradual weight loss

Explanation: The formula accounts for your basic metabolic needs plus activity level, then subtracts 500 calories to create a weight loss deficit.

3. Importance of Calorie Calculation

Details: Accurate calorie calculation helps create sustainable weight loss without extreme restriction that could lead to muscle loss or metabolic slowdown.

4. Using the Calculator

Tips: Enter your BMR (from a BMR calculator) and select your activity level. For best results, reassess your calorie needs every 4-6 weeks as you lose weight.

5. Frequently Asked Questions (FAQ)

Q1: Is a 500-calorie deficit right for everyone?
A: While 500 calories is standard for 1lb/week loss, those with lower BMRs may need a smaller deficit (250-300 calories).

Q2: How do I calculate my BMR?
A: Use the Mifflin-St Jeor equation: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161 for women.

Q3: What if I'm not losing weight on these calories?
A: You may need to adjust your activity factor or deficit size. Consider tracking measurements as well as weight.

Q4: Should I eat back exercise calories?
A: The activity factor accounts for regular exercise. Only eat back calories if doing exceptional activity beyond your normal routine.

Q5: Is this calculator only for women?
A: While designed for women, the formula works for anyone. Women typically have lower calorie needs than men of similar size due to body composition differences.