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Daily Calorie Intake Formula:
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The daily calorie intake represents the number of calories you should consume each day to achieve weight loss, calculated by subtracting your desired calorie deficit from your Total Daily Energy Expenditure (TDEE).
The calculator uses the simple formula:
Where:
Explanation: To lose weight, you need to consume fewer calories than you burn. A deficit of 500 kcal/day typically leads to about 1 pound (0.45 kg) of weight loss per week.
Details: Creating a calorie deficit is the fundamental principle behind weight loss. The size of the deficit determines the rate of weight loss, with larger deficits leading to faster weight loss (though extreme deficits can be unhealthy).
Tips: Enter your TDEE (calculate this separately if unknown) and your desired daily calorie deficit. Typical deficits range from 300-1000 kcal/day depending on your goals and current weight.
Q1: How do I determine my TDEE?
A: TDEE can be estimated using online calculators that consider your age, gender, weight, height, and activity level, or through professional metabolic testing.
Q2: What's a safe calorie deficit?
A: A deficit of 500-1000 kcal/day is generally safe for most people, leading to 1-2 pounds of weight loss per week. Very large deficits should be medically supervised.
Q3: Can I create a deficit through exercise instead of diet?
A: Yes, the deficit can come from reduced food intake, increased exercise, or a combination of both. However, diet typically offers more control over the deficit.
Q4: Why isn't my weight loss matching my deficit?
A: Water retention, changes in body composition, metabolic adaptation, and inaccurate TDEE estimates can all affect actual weight loss results.
Q5: Should I adjust my intake as I lose weight?
A: Yes, as you lose weight your TDEE decreases, so you may need to periodically recalculate your intake to maintain the same deficit.