1. What is the Weight Loss Calories Equation?

The weight loss calories equation estimates the daily calorie intake needed for a woman to lose weight at a safe rate of about 0.5 kg (1 lb) per week. It's based on your Basal Metabolic Rate (BMR) and activity level.

2. How Does the Calculator Work?

The calculator uses the weight loss equation:

Where:

• \( BMR \) — Basal Metabolic Rate (kcal/day)
• \( activity\_factor \) — Multiplier based on activity level
• 500 — Calorie deficit for ~0.5 kg/week weight loss

Explanation: The equation first calculates your maintenance calories (BMR × activity factor) then subtracts 500 kcal to create a deficit for weight loss.

3. Importance of Calorie Calculation

Details: Accurate calorie calculation is crucial for safe and sustainable weight loss. Too large a deficit can lead to muscle loss and metabolic slowdown.

4. Using the Calculator

Tips: Enter your BMR in kcal/day (use a BMR calculator if unknown) and select your activity level. All values must be valid (BMR > 0).

5. Frequently Asked Questions (FAQ)

Q1: Why subtract 500 calories?
A: A 500 kcal daily deficit creates about 3500 kcal weekly deficit, which typically results in ~0.5 kg (1 lb) of fat loss per week.

Q2: What if I want to lose weight faster?
A: We don't recommend deficits larger than 500-750 kcal/day without medical supervision as it may lead to muscle loss and nutritional deficiencies.

Q3: How accurate is this calculation?
A: It provides a good estimate but individual variations exist. Monitor your progress and adjust as needed.

Q4: Should I eat back exercise calories?
A: The activity factor already accounts for your exercise level, so no need to eat back calories unless you do extra activity.

Q5: What if I'm not losing weight?
A: Recheck your BMR and activity factor, track food accurately, and consider consulting a dietitian if progress stalls.