1. What is the Mayo Clinic Weight Loss Approach?

The Mayo Clinic recommends a gradual weight loss approach through a daily calorie deficit of 500-1000 kcal. This typically results in a safe and sustainable weight loss of 0.5-1 kg (1-2 pounds) per week.

2. How Does the Calculator Work?

The calculator uses the following methodology:

Where:

• Activity Factors:
  • Sedentary: 1.2
  • Lightly Active: 1.375
  • Moderately Active: 1.55
  • Very Active: 1.725
• 1 kg of fat ≈ 7700 kcal

3. Importance of Caloric Deficit

Details: Creating a calorie deficit is the fundamental principle behind weight loss. The 500-1000 kcal range is recommended as it promotes steady weight loss while minimizing muscle loss and metabolic adaptation.

4. Using the Calculator

Tips: Enter your current weight and target weight in kilograms, select your activity level. The calculator will show your recommended daily calorie intake range and estimated time to reach your goal.

5. Frequently Asked Questions (FAQ)

Q1: Why 500-1000 kcal deficit?
A: This range creates a sustainable weight loss of 0.5-1 kg per week, which is recommended for long-term success and health.

Q2: Should I aim for the maximum deficit?
A: Not necessarily. Larger deficits may lead to more muscle loss and are harder to maintain. Start with 500 kcal and adjust as needed.

Q3: How accurate are the estimates?
A: These are estimates. Individual results may vary based on metabolism, body composition, and other factors.

Q4: What if I plateau?
A: As you lose weight, your maintenance calories decrease. Recalculate periodically and adjust your intake accordingly.

Q5: Is exercise necessary?
A: While weight loss is possible through diet alone, exercise helps preserve muscle mass and provides numerous health benefits.