1. What Is This Calculator For?

This calculator determines your recommended daily calorie intake to lose 2.5 pounds per week based on your Total Daily Energy Expenditure (TDEE).

2. How The Calculation Works

The calculator uses this equation:

Where:

• \( \text{TDEE} \) — Your total daily energy expenditure (calories you burn per day)
• \( 3500 \) — Calories in one pound of body fat
• \( 2.5 \) — Target weight loss in pounds per week
• \( 7 \) — Days in a week

Explanation: To lose 2.5 pounds per week, you need a daily deficit of 1,250 calories (2.5 × 3500 ÷ 7) from your TDEE.

3. Importance of Caloric Deficit

Details: Creating a consistent caloric deficit is the most scientifically validated method for weight loss. This calculator helps establish a safe but aggressive deficit for significant weight loss.

4. Using The Calculator

Tips: Enter your accurate TDEE (use a TDEE calculator if unknown). For best results, combine with regular exercise and nutrient-dense foods.

5. Frequently Asked Questions (FAQ)

Q1: Is losing 2.5 pounds per week safe?
A: For most overweight individuals, yes. Those closer to normal weight should aim for 1-2 lbs/week.

Q2: What if I'm always hungry at this calorie level?
A: Focus on high-volume, low-calorie foods (vegetables, lean proteins) and ensure proper hydration.

Q3: Should I adjust my calories as I lose weight?
A: Yes, recalculate periodically as your TDEE decreases with weight loss.

Q4: Why 3500 calories per pound?
A: This is the estimated energy contained in one pound of body fat, though individual variation exists.

Q5: What about macronutrients?
A: While total calories matter most for weight loss, adequate protein (0.7-1g per lb of body weight) helps preserve muscle.