1. What is Daily Calorie Intake?

The daily calorie intake for weight loss is calculated by subtracting a calorie deficit from your Total Daily Energy Expenditure (TDEE). This creates an energy deficit that leads to weight loss over time.

2. How Does the Calculator Work?

The calculator uses the simple formula:

Where:

• \( TDEE \) — Total Daily Energy Expenditure (calories you burn daily)
• \( Deficit \) — Calorie deficit for weight loss (typically 300-500 kcal/day for moderate weight loss)

Explanation: Consuming fewer calories than you expend creates an energy deficit that forces your body to use stored fat for energy.

3. Importance of Calorie Deficit

Details: A controlled calorie deficit is the most scientifically validated approach to weight loss. Too large a deficit can lead to muscle loss and metabolic adaptation.

4. Using the Calculator

Tips: Enter your TDEE (calculated from activity level and BMR) and desired deficit. Typical deficits range from 300-1000 kcal/day depending on goals and starting weight.

5. Frequently Asked Questions (FAQ)

Q1: What's a safe calorie deficit?
A: 300-500 kcal/day for modest weight loss (0.5-1 lb/week), 500-1000 kcal/day for more aggressive loss (1-2 lb/week).

Q2: How do I calculate my TDEE?
A: TDEE = BMR × activity factor. BMR can be estimated using Mifflin-St Jeor equation, then multiplied by 1.2-2.5 based on activity level.

Q3: Why am I not losing weight at this calorie intake?
A: Possible reasons include underestimating intake, overestimating activity, metabolic adaptation, water retention, or medical conditions.

Q4: Should I adjust my calories as I lose weight?
A: Yes, as you lose weight your TDEE decreases, so you may need to gradually reduce calories or increase activity to maintain the same deficit.

Q5: Is it safe to go below 1200 (women) or 1500 (men) kcal/day?
A: Not without medical supervision, as it becomes difficult to meet micronutrient needs at very low calorie intakes.