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Weight Loss Formula:
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This calculator determines your recommended daily calorie intake for weight loss by accounting for calories burned through walking. It subtracts walking calories from your Total Daily Energy Expenditure (TDEE) to create a calorie deficit.
The calculator uses the simple formula:
Where:
Explanation: To lose weight, you need to consume fewer calories than you burn. Walking increases your calorie expenditure, allowing you to eat more while still maintaining a deficit.
Details: A calorie deficit of 500 kcal per day typically results in about 1 pound (0.45 kg) of weight loss per week. Walking helps create this deficit without requiring extreme dietary restrictions.
Tips: Enter your TDEE (calculate separately or use a TDEE calculator) and estimated calories burned from walking. Both values must be positive numbers.
Q1: How accurate is this calculation?
A: It provides a general estimate. Actual weight loss depends on many factors including metabolism, body composition, and accuracy of your TDEE and walking calorie estimates.
Q2: How can I calculate my TDEE?
A: TDEE calculators consider your basal metabolic rate (BMR) and activity level. Many online calculators can estimate this for you.
Q3: How do I estimate walking calories?
A: Use fitness trackers, walking apps, or the formula: Calories = MET × weight in kg × hours. Walking at 3 mph has a MET of about 3.5.
Q4: Is walking enough for weight loss?
A: Walking can contribute significantly, but combining it with dietary changes and other exercises typically yields better results.
Q5: How much should I walk daily for weight loss?
A: Aim for at least 30-60 minutes of brisk walking daily, which can burn 150-300 calories depending on your weight and pace.