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Calorie Target Formula:
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The calorie target calculation determines how many calories you should consume daily to reach your weight loss goal within a specific time frame, based on your Total Daily Energy Expenditure (TDEE) and the energy deficit needed.
The calculator uses the following equation:
Where:
Explanation: The equation calculates the daily calorie deficit needed to lose the specified weight in the given time, then subtracts this from your TDEE to find your daily calorie target.
Details: Setting appropriate calorie targets is crucial for sustainable weight loss. Too aggressive deficits can lead to muscle loss and metabolic adaptation, while too small deficits may not produce noticeable results.
Tips: Enter your TDEE (use a TDEE calculator if unknown), your desired weight loss in kilograms, and the time period in days. All values must be positive numbers.
Q1: Why 7700 calories per kilogram?
A: This is the generally accepted estimate for the energy contained in 1 kg of body fat, though individual results may vary slightly.
Q2: Is it safe to lose weight quickly?
A: Generally, 0.5-1 kg per week is considered safe and sustainable. Faster loss may result in muscle loss and other health issues.
Q3: What if my calculated calories seem too low?
A: Don't go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Consider extending your time frame.
Q4: Does this account for changes in TDEE as I lose weight?
A: No, you should recalculate periodically as your weight and TDEE change.
Q5: What about macronutrients?
A: This calculator only determines total calories. Protein, fat and carbohydrate distribution should be determined separately based on your goals.