Calories To Lose Weight Calculator By Date Of Birth

Calorie Formula:

\[ \text{Daily Calorie Intake} = \text{TDEE} - \text{Deficit} \]

Date of Birth:

Gender:

Weight:

Height:

Activity Level:

Calorie Deficit:

kcal/day

Daily Calorie Intake:

TDEE:

Deficit:

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1. What is the Calorie Deficit Calculator?

This calculator determines your daily calorie needs for weight loss by first calculating your Total Daily Energy Expenditure (TDEE) and then subtracting your desired calorie deficit. It calculates your age automatically from your date of birth.

2. How Does the Calculator Work?

The calculator uses these formulas:

\[ \text{BMR} = \begin{cases} 10 \times \text{weight} + 6.25 \times \text{height} - 5 \times \text{age} + 5 & \text{(male)} \\ 10 \times \text{weight} + 6.25 \times \text{height} - 5 \times \text{age} - 161 & \text{(female)} \end{cases} \] \[ \text{TDEE} = \text{BMR} \times \text{Activity Factor} \] \[ \text{Daily Calories} = \text{TDEE} - \text{Deficit} \]

Where:

BMR — Basal Metabolic Rate (calories burned at rest)
TDEE — Total Daily Energy Expenditure
Activity Factor — Multiplier based on exercise level
Deficit — Calories to subtract for weight loss (typically 500 kcal/day)

3. Importance of Calorie Deficit

Details: A calorie deficit is essential for weight loss. A deficit of 500 kcal/day typically leads to about 0.5 kg (1 lb) of weight loss per week. Too large a deficit can be unhealthy and counterproductive.

4. Using the Calculator

Tips: Enter your accurate date of birth, gender, current weight in kg, height in cm, activity level, and desired calorie deficit (500 kcal/day is a common starting point).

5. Frequently Asked Questions (FAQ)

Q1: What's a safe calorie deficit?
A: 500-1000 kcal/day is generally safe, leading to 0.5-1 kg (1-2 lb) weight loss per week. Very low calorie diets (<1200 kcal/day) should be medically supervised.

Q2: Why does age matter in calorie calculations?
A: Metabolism slows with age, so calorie needs decrease. The calculator automatically accounts for this by calculating your exact age from your date of birth.

Q3: How accurate is the TDEE calculation?
A: It provides a good estimate but individual variations exist. Adjust based on your actual weight changes over time.

Q4: Should I change my deficit as I lose weight?
A: Yes, recalculate periodically as your weight and TDEE change. A smaller person needs fewer calories than a larger person at the same activity level.

Q5: What if I'm not losing weight at the suggested calories?
A: You may need to adjust your activity factor or deficit slightly. Consider tracking food intake carefully as underestimation is common.