1. What is Daily Calorie Intake for Weight Loss?

This calculator estimates the number of calories a woman should consume daily to lose weight, based on her Basal Metabolic Rate (BMR) and activity level, minus a safe calorie deficit.

2. How Does the Calculator Work?

The calculator uses these formulas:

Where:

• \( weight \) — Body weight in kilograms
• \( height \) — Height in centimeters
• \( age \) — Age in years
• \( activity\ factor \) — Multiplier based on physical activity level
• \( deficit \) — Calorie reduction for weight loss (typically 500 kcal/day)

Explanation: BMR represents calories burned at rest, TDEE accounts for activity, and the deficit creates weight loss.

3. Importance of Calorie Calculation

Details: Accurate calorie calculation helps create sustainable weight loss (typically 0.5-1 kg/week) while maintaining energy levels and preserving muscle mass.

4. Using the Calculator

Tips: Enter weight in kg, height in cm, age in years, select activity level, and desired deficit (500 kcal/day is standard for ~0.5 kg/week loss).

5. Frequently Asked Questions (FAQ)

Q1: What's a safe calorie deficit?
A: 500-1000 kcal/day deficit is generally safe, resulting in 0.5-1 kg weight loss per week.

Q2: Should I eat below my BMR?
A: Generally no - eating below BMR can slow metabolism and cause fatigue. Aim to stay above BMR.

Q3: How accurate is the activity multiplier?
A: It's an estimate. If weight loss isn't as expected after 2-3 weeks, adjust your activity factor or deficit.

Q4: Why is this for women only?
A: The BMR formula is specifically for women. Men would use: BMR = 10 × weight + 6.25 × height - 5 × age + 5.

Q5: Should I adjust my calories as I lose weight?
A: Yes, recalculate every 5-10 kg lost since BMR decreases with weight loss.