1. What is the Calorie Goal Calculator?

This calculator determines your daily calorie intake goal for weight loss and estimates how long it will take to reach your target weight based on your calorie deficit.

2. How Does the Calculator Work?

The calculator uses two key equations:

Where:

• \( TDEE \) — Total Daily Energy Expenditure (your maintenance calories)
• \( deficit \) — Daily calorie deficit (typically 300-1000 kcal)
• \( weight\_loss\_kg \) — Your target weight loss in kilograms
• \( 7700 \) — Approximate kcal in 1 kg of body fat

Explanation: The first equation gives your daily calorie target, while the second estimates how many days it will take to lose the weight at your chosen deficit.

3. Importance of Calorie Deficit

Details: A calorie deficit is required for weight loss. The size of your deficit determines how quickly you'll lose weight, with larger deficits leading to faster weight loss but potentially being harder to maintain.

4. Using the Calculator

Tips: For sustainable weight loss, aim for a deficit of 300-600 kcal/day (0.25-0.5 kg/week). Very large deficits may lead to muscle loss and metabolic adaptation.

5. Frequently Asked Questions (FAQ)

Q1: What's a safe rate of weight loss?
A: 0.5-1 kg per week is generally recommended for sustainable loss with minimal muscle loss.

Q2: Why 7700 kcal per kg?
A: This is the approximate energy content in 1 kg of body fat, though individual results may vary slightly.

Q3: Should I adjust my calorie goal as I lose weight?
A: Yes, as you lose weight your TDEE decreases, so you may need to periodically recalculate your needs.

Q4: What if I'm not losing weight at the predicted rate?
A: Your actual TDEE may differ from estimates, or you may be retaining water. Track consistently for 2-4 weeks before adjusting.

Q5: Can I combine diet and exercise for my deficit?
A: Yes, your total deficit can come from reduced intake, increased activity, or both.