1. What Is This Calculator For?

This calculator determines the daily calorie intake needed for fast weight loss (approximately 2 lb/week) based on your Total Daily Energy Expenditure (TDEE).

2. How The Calculation Works

The calculator uses the simple formula:

Where:

• \( TDEE \) — Your Total Daily Energy Expenditure in kcal
• \( 1000 \) — The calorie deficit needed for ~2 lb/week weight loss

Explanation: A 1000 kcal daily deficit creates approximately 7000 kcal weekly deficit, equating to about 2 lb of fat loss (since 1 lb of fat ≈ 3500 kcal).

3. Importance Of Calorie Deficit

Details: Maintaining a consistent calorie deficit is the most scientifically validated approach to weight loss. This calculator provides a safe but aggressive deficit for those wanting faster results.

4. Using The Calculator

Tips: Enter your accurate TDEE value. For best results, combine this calorie target with a balanced diet and regular exercise.

5. Frequently Asked Questions (FAQ)

Q1: Is 2 lb/week weight loss safe?
A: For most overweight individuals, yes. Those closer to normal weight should aim for 1 lb/week (500 kcal deficit).

Q2: How do I find my TDEE?
A: Use online TDEE calculators that account for your age, gender, weight, height, and activity level.

Q3: Will I lose exactly 2 lb every week?
A: Results vary based on water retention, metabolic adaptation, and accuracy of calorie tracking.

Q4: What if I feel too hungry?
A: Focus on high-volume, low-calorie foods (vegetables, lean proteins) and consider a smaller deficit if needed.

Q5: Should I change my macros?
A: Maintain adequate protein (1.6-2.2g/kg body weight) to preserve muscle mass during weight loss.