1. What is the Calorie Deficit Equation?

The calorie deficit equation calculates the daily calorie intake needed to achieve your desired weight loss in 3 months (90 days). It's based on the principle that 1 kg of body weight equals approximately 7700 kcal.

2. How Does the Calculator Work?

The calculator uses the calorie deficit equation:

Where:

• \( TDEE \) — Total Daily Energy Expenditure (kcal/day)
• \( weight\_loss\_kg \) — Desired weight loss in kilograms
• \( 7700 \) — kcal equivalent of 1 kg body weight
• \( 90 \) — Number of days in 3 months

Explanation: The equation calculates the daily calorie deficit needed to lose the specified weight in 3 months, then subtracts this from your maintenance calories (TDEE).

3. Importance of Calorie Calculation

Details: Accurate calorie calculation helps create a sustainable weight loss plan without extreme deficits that could lead to muscle loss or metabolic slowdown.

4. Using the Calculator

Tips: Enter your TDEE (use a TDEE calculator if unknown) and desired weight loss in kg. For healthy weight loss, aim for 0.5-1 kg per week (2-4 kg in 3 months).

5. Frequently Asked Questions (FAQ)

Q1: Is 3 months a realistic timeframe for weight loss?
A: Yes, 3 months allows for steady, sustainable weight loss of 4-12 kg depending on your starting point and deficit.

Q2: Should I adjust my calories as I lose weight?
A: Yes, recalculate periodically as your TDEE decreases with weight loss (every 4-5 kg is recommended).

Q3: What if I'm not losing weight at the calculated calories?
A: Your actual TDEE may be lower than estimated. Reduce calories by 100-200 kcal/day and reassess after 2 weeks.

Q4: Can I lose weight faster than this calculation?
A: While possible, deficits >500 kcal/day may be difficult to maintain and could lead to muscle loss.

Q5: Should men and women use the same calculation?
A: The math is the same, but men typically have higher TDEEs due to greater muscle mass on average.