1. What Is This Calculator?

This calculator determines your recommended daily calorie intake to lose weight gradually over 3 months (90 days). It's based on the principle that 1 pound of fat equals approximately 3500 calories.

2. How The Calculation Works

The calculator uses this equation:

Where:

• \( \text{TDEE} \) — Your Total Daily Energy Expenditure (maintenance calories)
• \( \text{Current Weight} \) — Your current weight in pounds
• \( \text{Goal Weight} \) — Your target weight in pounds
• 3500 — Calories in 1 pound of body fat
• 90 — Days in 3 months

Explanation: This creates a daily calorie deficit that would result in losing the difference between your current and goal weight over 3 months.

3. Importance Of Calorie Deficit

Details: A moderate calorie deficit is the healthiest way to lose weight. This calculator helps create a 3-month plan that avoids extreme dieting while ensuring steady progress.

4. Using The Calculator

Tips: For accurate results, know your true TDEE (use a TDEE calculator if needed). Enter weights in pounds. The goal weight must be less than current weight.

5. Frequently Asked Questions (FAQ)

Q1: Is losing weight in 3 months realistic?
A: Yes, this calculator provides a moderate, sustainable weight loss plan (1-2 lbs per week typically).

Q2: What if I want to lose weight faster?
A: We don't recommend faster weight loss as it often leads to muscle loss and metabolic slowdown.

Q3: Should I adjust my calories as I lose weight?
A: Yes, recalculate periodically as your TDEE decreases with weight loss.

Q4: What about exercise?
A: Include exercise in your TDEE calculation. Combining diet and exercise is most effective.

Q5: Why 3500 calories per pound?
A: This is the conventional estimate, though individual variations exist based on body composition.