1. What is Daily Calorie Intake?

The daily calorie intake for weight loss is calculated by subtracting your desired calorie deficit from your Total Daily Energy Expenditure (TDEE). This creates an energy deficit that leads to weight loss over time.

2. How Does the Calculator Work?

The calculator uses the simple formula:

Where:

• \( TDEE \) — Total Daily Energy Expenditure (your maintenance calories)
• \( Deficit \) — Your desired calorie deficit for weight loss

Explanation: A calorie deficit of 500 kcal/day typically results in about 1 pound (0.45 kg) of weight loss per week.

3. Importance of Calorie Deficit

Details: Creating a calorie deficit is the fundamental requirement for weight loss. The size of the deficit determines the rate of weight loss while maintaining energy levels and health.

4. Using the Calculator

Tips: Enter your TDEE (use a TDEE calculator if unknown) and your desired calorie deficit. Typical deficits range from 300-1000 kcal/day depending on your goals and current weight.

5. Frequently Asked Questions (FAQ)

Q1: How do I know my TDEE?
A: Use an online TDEE calculator that considers your age, gender, weight, height, and activity level.

Q2: What's a safe calorie deficit?
A: 300-1000 kcal/day is generally safe. Very large deficits can lead to muscle loss and metabolic slowdown.

Q3: Should I eat back exercise calories?
A: If your TDEE already includes your exercise, no. If using a sedentary TDEE, you may eat some exercise calories.

Q4: Why am I not losing weight with a deficit?
A: Common reasons include inaccurate calorie tracking, metabolic adaptation, or water retention.

Q5: How often should I recalculate?
A: Recalculate your TDEE every 5-10 pounds lost, as your energy needs decrease with weight loss.