1. What Is This Calculator For?

This calculator estimates the daily calorie intake needed for weight loss in women by calculating Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and applying a calorie deficit.

2. How Does The Calculator Work?

The calculator uses these formulas:

Where:

• \( weight \) — Body weight in kilograms
• \( height \) — Height in centimeters
• \( age \) — Age in years
• \( activity\ factor \) — Multiplier based on activity level
• \( deficit \) — Calorie reduction for weight loss (typically 500 kcal/day)

Explanation: BMR represents calories burned at rest, TDEE accounts for activity level, and the deficit creates weight loss.

3. Importance Of Calorie Calculation

Details: Accurate calorie calculation helps create sustainable weight loss (typically 0.5-1 kg/week) while maintaining energy levels and preventing metabolic slowdown.

4. Using The Calculator

Tips: For best results, measure weight in the morning after bathroom use, use actual height (not self-reported), and select the activity factor that best matches your weekly routine.

5. Frequently Asked Questions (FAQ)

Q1: What's a safe calorie deficit?
A: 500 kcal/day deficit is typical for 0.5 kg/week loss. Never go below 1200 kcal/day without medical supervision.

Q2: Why is the formula different for women?
A: Women generally have higher body fat percentage and different hormonal profile, leading to slightly lower BMR than men of same weight.

Q3: How often should I recalculate?
A: Recalculate every 5-10 kg weight loss or if activity level changes significantly.

Q4: What if I'm not losing weight?
A: You may need to adjust your activity factor downward or deficit upward slightly, as these equations are estimates.

Q5: Should I eat back exercise calories?
A: Only if using "Sedentary" activity factor. Otherwise, exercise is already accounted for in your TDEE.