1. What is Calorie Deficit?

A calorie deficit occurs when you consume fewer calories than your body expends. It's essential for weight loss as it forces your body to use stored fat for energy.

2. How Does the Calculator Work?

The calculator uses the calorie deficit formula:

Where:

• \( goal\_kg\_week \) — Desired weight loss per week in kilograms
• \( 7700 \) — Calories in one kilogram of body fat
• \( 7 \) — Days in a week

Explanation: The equation converts your weekly weight loss goal into a daily calorie deficit needed to achieve that goal.

3. Importance of Calorie Deficit

Details: Understanding your required calorie deficit helps create effective weight loss plans, ensuring sustainable progress without extreme restrictions.

4. Using the Calculator

Tips: Enter your desired weekly weight loss goal in kilograms. The calculator will show the daily calorie deficit needed to achieve this goal.

5. Frequently Asked Questions (FAQ)

Q1: Is 7700 kcal really equal to 1 kg of fat?
A: This is an estimate. The exact energy content of body fat can vary slightly, but 7700 kcal/kg is the widely accepted value.

Q2: What's a safe weekly weight loss goal?
A: 0.5-1 kg per week is generally considered safe and sustainable for most people.

Q3: Can I create a deficit through exercise alone?
A: While possible, combining diet and exercise is more effective for creating a sustainable deficit.

Q4: Why isn't my weight loss matching my deficit?
A: Water retention, muscle gain, metabolic adaptation, and measurement errors can affect short-term results.

Q5: Should I eat below my BMR to lose weight faster?
A: Consistently eating below your BMR can lead to metabolic slowdown and health issues. Moderate deficits are recommended.