1. What Is This Calculator For?

This calculator helps determine your daily calorie and fat intake for healthy weight loss based on your Total Daily Energy Expenditure (TDEE).

2. How The Calculation Works

The calculator uses these formulas:

Where:

• TDEE — Your Total Daily Energy Expenditure in kcal
• 500 — Recommended daily calorie deficit for steady weight loss
• 0.3 — Recommended proportion of calories from fat (30%)
• 9 — Calories per gram of fat

3. Importance of Calorie Deficit

Details: A 500 kcal daily deficit typically results in about 1 pound (0.45 kg) of weight loss per week, which is considered safe and sustainable.

4. Using The Calculator

Tips: Enter your TDEE value (use a TDEE calculator if you don't know it). The results show your recommended daily calorie intake for weight loss and the corresponding fat intake in grams.

5. Frequently Asked Questions (FAQ)

Q1: Why subtract 500 calories?
A: This creates a moderate deficit for steady weight loss without being too extreme.

Q2: Why 30% of calories from fat?
A: This is within the recommended 20-35% of calories from fat for healthy adults.

Q3: Should I eat exactly this amount of fat?
A: The value is a guideline. Individual needs may vary based on health conditions and preferences.

Q4: What if I have special dietary needs?
A: Consult a dietitian for personalized advice, especially if you have medical conditions.

Q5: How accurate is this calculation?
A: It provides a general guideline. Actual needs depend on factors like activity level and metabolism.