1. What is the Mayo Clinic Weight Loss Recommendation?

The Mayo Clinic recommends creating a daily caloric deficit of 500 calories from your Total Daily Energy Expenditure (TDEE) for safe and sustainable weight loss of about 1 pound per week.

2. How Does the Calculator Work?

The calculator uses the simple formula:

Where:

• \( TDEE \) — Your Total Daily Energy Expenditure (calories you burn per day)
• \( 500 \) — Recommended daily caloric deficit for 1 lb/week weight loss

Explanation: This creates a 3,500 calorie weekly deficit, equivalent to approximately 1 pound of fat loss per week.

3. Importance of Caloric Deficit

Details: A moderate 500-calorie deficit is sustainable and helps preserve muscle mass while promoting fat loss. More aggressive deficits may lead to muscle loss and metabolic adaptation.

4. Using the Calculator

Tips: Enter your calculated TDEE (from an online calculator or metabolic testing). For accurate results, ensure your TDEE estimate accounts for your activity level.

5. Frequently Asked Questions (FAQ)

Q1: Is 500 calories always the right deficit?
A: For most people, yes. Those with lower TDEE may need a smaller deficit (250-300 calories) to avoid excessively low intake.

Q2: How do I calculate my TDEE?
A: TDEE calculators consider your BMR (basal metabolic rate) multiplied by an activity factor based on your exercise level.

Q3: Should I eat fewer calories for faster weight loss?
A: Not recommended. Larger deficits often lead to muscle loss, nutrient deficiencies, and metabolic slowdown.

Q4: What if I'm not losing weight on this calorie target?
A: Re-evaluate your TDEE calculation, track intake accurately, and consider consulting a dietitian.

Q5: How should I distribute these calories?
A: Focus on protein (1.6-2.2g/kg body weight), healthy fats, and fiber-rich carbs to support satiety and nutrition.