1. What is a Calorie Deficit?

A calorie deficit occurs when you consume fewer calories than your body expends. A deficit of 500 kcal/day is commonly recommended for beginners as it typically leads to about 1 pound (0.45 kg) of weight loss per week.

2. How Does the Calculator Work?

The calculator uses a simple formula:

Where:

• 500 kcal/day — Recommended deficit for beginners
• Maintenance Calories — Your daily energy expenditure

Explanation: By consuming 500 fewer calories than your maintenance level each day, you create a deficit that leads to gradual, sustainable weight loss.

3. Importance of Calorie Deficit

Details: Creating a calorie deficit is fundamental for weight loss. A moderate deficit like 500 kcal/day helps preserve muscle mass while promoting fat loss.

4. Using the Calculator

Tips: Enter your estimated maintenance calories (TDEE) to calculate your recommended daily intake for a 500 kcal deficit. Never go below 1200 kcal/day for women or 1500 kcal/day for men without medical supervision.

5. Frequently Asked Questions (FAQ)

Q1: Is a 500-calorie deficit right for everyone?
A: While 500 kcal is a good starting point for many, individual needs vary based on size, activity level, and health status.

Q2: How do I know my maintenance calories?
A: Use a TDEE calculator or track your intake and weight for 2-3 weeks to estimate maintenance level.

Q3: What if I'm not losing weight with a 500-calorie deficit?
A: You may need to adjust your calorie estimates or consider metabolic adaptations. Consult a professional if needed.

Q4: Can I create a deficit through exercise instead of diet?
A: Yes, but combining both diet and exercise is often most effective and sustainable.

Q5: How long should I maintain a calorie deficit?
A: Until you reach your goal weight, then transition to maintenance. Consider diet breaks every 8-12 weeks for long-term deficits.