1. What Is This Calculator For?

This calculator helps you determine your daily calorie intake needed to achieve your weight loss goals based on your Total Daily Energy Expenditure (TDEE) and desired rate of weight loss.

2. How Does The Calculator Work?

The calculator uses the weight loss formula:

Where:

• \( TDEE \) — Total Daily Energy Expenditure (kcal/day)
• \( goal\_kg\_week \) — Desired weight loss rate (kg/week)
• \( 7700 \) — Calories in 1 kg of body fat (kcal/kg)

Explanation: The formula calculates the calorie deficit needed to lose weight at your desired rate while accounting for your current energy expenditure.

3. Understanding The Formula

Details: Since 1 kg of body fat contains approximately 7700 kcal, the formula converts your weekly weight loss goal into a daily calorie deficit.

4. Using The Calculator

Tips: Enter your TDEE (use a TDEE calculator if unknown) and your realistic weight loss goal (typically 0.25-1 kg/week). More aggressive goals may not be sustainable.

5. Frequently Asked Questions (FAQ)

Q1: What is TDEE?
A: Total Daily Energy Expenditure is the total number of calories you burn each day, including basal metabolic rate and activity.

Q2: Is 7700 kcal exactly 1 kg of fat?
A: It's an approximation. Actual fat tissue contains about 87% lipids, so 1 kg is roughly 7700 kcal.

Q3: What's a safe weight loss rate?
A: 0.25-1 kg per week is generally recommended. Faster loss may cause muscle loss and metabolic adaptation.

Q4: Why isn't my weight loss linear?
A: Water fluctuations, changes in activity, and metabolic adaptation can affect actual weight loss.

Q5: Should I adjust my calories as I lose weight?
A: Yes, as you lose weight your TDEE decreases, so you may need to recalculate periodically.