1. What Is The Weight Loss Formula?

The weight loss formula calculates your recommended daily calorie intake by subtracting 500 kcal from your Total Daily Energy Expenditure (TDEE). This creates a calorie deficit that typically results in about 0.5kg (1lb) of weight loss per week.

2. How Does The Calculator Work?

The calculator uses the simple formula:

Where:

• \( TDEE \) — Your Total Daily Energy Expenditure in kcal/day
• \( 500 \) — The recommended daily calorie deficit for steady weight loss

Explanation: A 500 kcal daily deficit creates a 3500 kcal weekly deficit, which equals approximately 0.5kg (1lb) of fat loss.

3. Importance Of Calorie Deficit

Details: Creating a moderate calorie deficit is the most scientifically validated approach to sustainable weight loss without excessive muscle loss or metabolic slowdown.

4. Using The Calculator

Tips: Enter your TDEE value in kcal/day. For accurate results, use a recent TDEE calculation based on your current weight and activity level.

5. Frequently Asked Questions (FAQ)

Q1: Why subtract 500 calories specifically?
A: 500 kcal/day creates a moderate deficit that typically results in 0.5kg (1lb) of fat loss per week, which is considered safe and sustainable.

Q2: Can I create a larger deficit for faster weight loss?
A: While possible, deficits larger than 500-750 kcal/day may lead to muscle loss, nutrient deficiencies, and metabolic adaptation.

Q3: How do I know my TDEE?
A: TDEE can be estimated using online calculators that consider your age, gender, weight, height, and activity level.

Q4: Should I adjust my calories as I lose weight?
A: Yes, as you lose weight your TDEE decreases, so you should recalculate periodically (every 5-10kg of weight loss).

Q5: Is this formula suitable for everyone?
A: Those with very high or very low TDEEs may need customized deficits. Consult a dietitian for personalized advice.