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Weight Loss Formula:
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The daily calorie intake for weight loss is calculated by subtracting a calorie deficit from your Total Daily Energy Expenditure (TDEE). This creates an energy deficit that leads to weight loss over time.
The calculator uses the simple formula:
Where:
Explanation: To lose weight, you need to consume fewer calories than you burn. A deficit of 500 kcal/day typically leads to about 1 pound (0.45 kg) of weight loss per week.
Details: Creating an appropriate calorie deficit is essential for sustainable weight loss. Too large a deficit can lead to muscle loss and metabolic adaptation, while too small may not produce noticeable results.
Tips: Enter your TDEE (calculated from another calculator or fitness tracker) and your desired daily calorie deficit. Typical deficits range from 300-1000 kcal/day depending on your goals and current weight.
Q1: How accurate is this calculation?
A: The math is precise, but your actual TDEE may vary day-to-day based on activity levels. Monitor your progress and adjust as needed.
Q2: What's a safe calorie deficit?
A: Generally 300-1000 kcal/day deficit is safe. Very low calorie diets (<1200 kcal for women, <1500 kcal for men) should be medically supervised.
Q3: Will I lose weight faster with a bigger deficit?
A: While larger deficits lead to faster initial weight loss, they're harder to maintain and may cause muscle loss. Moderate deficits are more sustainable.
Q4: Should I adjust my deficit as I lose weight?
A: Yes, as you lose weight your TDEE decreases, so you may need to periodically recalculate your intake or increase activity.
Q5: Is calorie counting the only way to lose weight?
A: While effective, other methods like portion control or mindful eating can also work. Choose the approach that fits your lifestyle.