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Weight Loss Calories Formula:
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This calculator determines the daily calorie intake needed to achieve your weight loss goal based on your TDEE (Total Daily Energy Expenditure), desired weight loss, and timeframe. It uses the scientific principle that 1 kg of body weight is approximately equivalent to 7700 kcal.
The calculator uses the following equation:
Where:
Explanation: The equation calculates the daily calorie deficit needed to lose the specified weight in the given timeframe, then subtracts this from your maintenance calories (TDEE).
Details: Accurate calorie calculation helps create a sustainable weight loss plan. Too aggressive deficits can lead to muscle loss and metabolic adaptation, while too small deficits may not produce visible results.
Tips: Enter your TDEE (use a TDEE calculator if unknown), realistic weight loss goal (0.5-1 kg/week is generally sustainable), and desired timeframe. All values must be positive numbers.
Q1: Why 7700 kcal per kg?
A: This is the approximate energy contained in 1 kg of body fat, though individual variations exist based on body composition.
Q2: What's a safe rate of weight loss?
A: Generally 0.5-1 kg per week is recommended for sustainable loss with minimal muscle loss.
Q3: Should I eat exactly these calories every day?
A: This is an average target. You can vary daily calories as long as the weekly average matches the target.
Q4: Why might my actual results differ?
A: TDEE estimates aren't perfect, water fluctuations affect scale weight, and metabolic adaptation may occur with prolonged deficits.
Q5: Should I adjust calories as I lose weight?
A: Yes, as you lose weight your TDEE decreases, so periodic recalculations are recommended.