1. What is Calorie Deficit?

A calorie deficit occurs when you consume fewer calories than your body expends. This is the fundamental principle behind weight loss, as your body taps into stored energy (fat) to make up the difference.

2. How Does the Calculator Work?

The calculator uses the simple formula:

Where:

• \( TDEE \) — Total Daily Energy Expenditure (your maintenance calories)
• \( Deficit \) — The calorie reduction you want to implement

Explanation: By subtracting your desired deficit from your TDEE, you get the daily calorie target for weight loss.

3. Importance of Calorie Deficit

Details: Creating an appropriate calorie deficit is crucial for sustainable weight loss. Too large a deficit can lead to muscle loss and metabolic slowdown, while too small may not produce results.

4. Using the Calculator

Tips: Enter your TDEE (calculate separately if unknown) and your desired daily calorie deficit. A typical deficit ranges from 300-1000 kcal/day depending on goals and starting weight.

5. Frequently Asked Questions (FAQ)

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

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

Q3: Can I create a deficit through exercise alone?
A: Yes, but combining diet and exercise is most effective. Exercise calories are often overestimated.

Q4: Why am I not losing weight with a deficit?
A: Common reasons include inaccurate tracking, metabolic adaptation, water retention, or underestimating intake.

Q5: Is a very large deficit better?
A: No, deficits >1000 kcal/day can lead to muscle loss, nutrient deficiencies, and metabolic slowdown.