1. What is Calorie Deficit?

A calorie deficit occurs when you consume fewer calories than your body expends. This is the fundamental principle behind weight loss, as your body taps into stored energy (fat) to make up the difference.

2. How Does the Calculator Work?

The calculator uses the simple formula:

Where:

• \( TDEE \) — Total Daily Energy Expenditure (calories your body burns in a day)
• \( Intake \) — Calories consumed through food and drink

Explanation: The greater the difference between TDEE and intake, the larger the calorie deficit and potential weight loss.

3. Importance of Calorie Deficit

Details: Creating a controlled calorie deficit is the most scientifically validated approach to weight loss. A deficit of 500 kcal/day typically leads to about 1 pound (0.45 kg) of fat loss per week.

4. Using the Calculator

Tips: Enter your TDEE (calculated from BMR and activity level) and your actual daily calorie intake. Both values must be positive numbers.

5. Frequently Asked Questions (FAQ)

Q1: How big should my calorie deficit be?
A: Generally 300-500 kcal/day for moderate weight loss (0.5-1 lb/week) or 500-1000 kcal/day for faster loss (1-2 lb/week).

Q2: Can my deficit be too large?
A: Yes, deficits >1000 kcal/day can lead to muscle loss, nutrient deficiencies, and metabolic slowdown.

Q3: How do I calculate my TDEE?
A: TDEE = BMR × activity factor. BMR can be estimated using Mifflin-St Jeor or Harris-Benedict equations.

Q4: Why am I not losing weight despite a deficit?
A: Possible reasons include inaccurate tracking, metabolic adaptation, water retention, or hormonal factors.

Q5: Should I adjust my deficit as I lose weight?
A: Yes, as you lose weight your TDEE decreases, so you may need to reduce intake or increase activity to maintain the same deficit.