Calorie Target Calculator Weight Loss Percentage

Calorie Target Formula:

\[ Calories = TDEE - \left(\frac{percentage \times initial\_weight \times 7700}{time\_days \times 100}\right) \]

TDEE (kcal/day):

kcal/day

Weight Loss Percentage (%):

Initial Weight:

Time Period:

days

Daily Calorie Target:

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1. What is the Calorie Target Formula?

The calorie target formula calculates your recommended daily calorie intake to achieve a specific percentage of weight loss over a given time period, based on your Total Daily Energy Expenditure (TDEE) and current weight.

2. How Does the Calculator Work?

The calculator uses the following equation:

\[ Calories = TDEE - \left(\frac{percentage \times initial\_weight \times 7700}{time\_days \times 100}\right) \]

Where:

\( TDEE \) — Total Daily Energy Expenditure (kcal/day)
\( percentage \) — Desired weight loss percentage
\( initial\_weight \) — Starting weight in kilograms
\( time\_days \) — Time period for weight loss in days
\( 7700 \) — Calories in one kilogram of body fat

Explanation: The formula calculates the calorie deficit needed to lose a specific percentage of your body weight over a given time period, then subtracts this from your TDEE to give your daily calorie target.

3. Importance of Calorie Target Calculation

Details: Calculating an appropriate calorie target helps ensure safe and sustainable weight loss while maintaining energy levels and preserving muscle mass.

4. Using the Calculator

Tips: Enter your TDEE (use a TDEE calculator if unknown), desired weight loss percentage (typically 0.5-1% of body weight per week is recommended), current weight in kg, and the time period in days.

5. Frequently Asked Questions (FAQ)

Q1: What is a safe weight loss percentage?
A: Generally 0.5-1% of body weight per week is recommended for sustainable loss (about 0.25-0.5 kg per week for most people).

Q2: Why 7700 kcal/kg?
A: This is the approximate energy contained in one kilogram of body fat, though individual results may vary.

Q3: Should I eat below my BMR?
A: It's generally not recommended to eat below your Basal Metabolic Rate (BMR) for extended periods as this can negatively impact metabolism.

Q4: How accurate is this calculation?
A: It provides a good estimate but individual factors like metabolic adaptation and body composition changes can affect actual results.

Q5: Should I adjust my calorie target over time?
A: Yes, as you lose weight your TDEE decreases, so you may need to recalculate periodically for continued progress.