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Calorie Deficit Formula:
Where TDEE is calculated using age in BMR
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A calorie deficit occurs when you consume fewer calories than your body expends. This is the fundamental principle behind weight loss, as the body taps into stored energy (fat) to make up the difference.
The calculator uses the following formula:
Where:
BMR Calculation (Mifflin-St Jeor Equation):
For men: \( BMR = 10 \times weight(kg) + 6.25 \times height(cm) - 5 \times age(y) + 5 \)
For women: \( BMR = 10 \times weight(kg) + 6.25 \times height(cm) - 5 \times age(y) - 161 \)
Details: Maintaining an appropriate calorie deficit is crucial for healthy weight loss. A moderate deficit (typically 300-500 kcal/day) leads to sustainable weight loss of about 0.5-1 kg per week.
Tips: Enter your age, gender, weight in kg, height in cm, select your activity level, and your daily calorie intake. The calculator will show your TDEE and the resulting calorie deficit.
Q1: What's a healthy calorie deficit?
A: Generally 300-500 kcal/day for modest weight loss, or up to 1000 kcal/day for those with more to lose. Extreme deficits can be counterproductive.
Q2: How accurate is TDEE calculation?
A: It's an estimate. Actual expenditure varies based on many factors including genetics, body composition, and NEAT (non-exercise activity thermogenesis).
Q3: Should I adjust my deficit as I lose weight?
A: Yes, as you lose weight your TDEE decreases, so you may need to periodically recalculate and adjust your intake to maintain the same deficit.
Q4: Is calorie deficit the only factor for weight loss?
A: While calorie deficit is primary, macronutrient balance, meal timing, and food quality also affect body composition and health.
Q5: How does age affect calorie needs?
A: BMR typically decreases with age due to loss of muscle mass, which is why the equation includes age as a variable.