1. What Is This Calculator For?

This calculator helps women determine their daily calorie needs for weight loss by calculating Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and recommended calorie intake based on a specified deficit.

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
• \( activity\ factor \) — Multiplier based on activity level
• \( deficit \) — Desired calorie deficit for weight loss

Explanation: The formulas account for basic metabolic needs (BMR), additional calories burned through activity (TDEE), and then subtracts a deficit for weight loss.

3. Importance Of Calorie Calculation

Details: Accurate calorie calculation is crucial for safe and effective weight loss, helping to create an appropriate deficit without extreme restriction.

4. Using The Calculator

Tips: Enter weight in kg, height in cm, age in years, select activity level, and specify your desired calorie deficit (typically 300-500 kcal/day for moderate weight loss).

5. Frequently Asked Questions (FAQ)

Q1: What's a safe calorie deficit for weight loss?
A: A deficit of 300-500 kcal/day typically results in 0.25-0.5 kg weight loss per week, which is considered safe and sustainable.

Q2: How accurate is the BMR calculation?
A: The Mifflin-St Jeor equation used here is about 80% accurate for most people, but individual metabolism can vary.

Q3: Should I eat below my BMR?
A: Generally not recommended as it may slow metabolism. Aim to stay above BMR and create deficit through TDEE.

Q4: How often should I recalculate my needs?
A: Recalculate every 5-10 kg of weight loss or if your activity level changes significantly.

Q5: Is this calculator only for women?
A: Yes, this uses the female-specific BMR equation. Men should use a different calculator with +5 instead of -161 in the BMR formula.