1. What is This Calculator For?

This calculator estimates the Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and recommended daily calorie intake for weight loss specifically for women in their 30s.

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 (30-39 for this calculator)
• \( activity\ factor \) — Multiplier based on activity level
• \( deficit \) — Calorie deficit for weight loss (typically 500 kcal/day)

Explanation: BMR is the calories your body needs at complete rest. TDEE accounts for your activity level. The daily calorie intake subtracts a deficit for weight loss.

3. Importance of Calorie Calculation

Details: Accurate calorie calculation is crucial for effective weight loss while maintaining energy levels and nutritional needs, especially for women in their 30s when metabolism begins to slow.

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, age (30-39), select your activity level, and desired calorie deficit (typically 500 kcal/day for steady weight loss).

5. Frequently Asked Questions (FAQ)

Q1: Why is this calculator specific to women in their 30s?
A: The BMR formula differs by gender, and metabolism changes with age. This calculator uses the appropriate formula for women aged 30-39.

Q2: What's a safe calorie deficit?
A: A deficit of 500 kcal/day typically leads to about 0.5kg weight loss per week, which is considered safe and sustainable.

Q3: How accurate are these calculations?
A: They provide good estimates but individual variations exist. Consider consulting a nutritionist for personalized advice.

Q4: Should I eat below my BMR?
A: Generally no - eating below BMR can slow metabolism. Aim to stay above BMR but below TDEE for healthy weight loss.

Q5: How often should I recalculate?
A: Recalculate every 5-10kg of weight loss or if your activity level changes significantly.