1. What is Daily Calorie Intake for Weight Loss?

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 per day)
• \( Deficit \) — Calorie deficit for weight loss (typically 300-500 kcal/day for moderate weight loss)

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.

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.

4. Using the Calculator

Tips: Enter your TDEE (use a TDEE calculator if unknown) and desired calorie deficit. Typical deficits range from 300-1000 kcal/day depending on goals and starting weight.

5. Frequently Asked Questions (FAQ)

Q1: How do I know my TDEE?
A: Use a TDEE calculator that considers your age, gender, weight, height, and activity level.

Q2: What's a safe calorie deficit?
A: 300-500 kcal/day for moderate weight loss, up to 1000 kcal/day for those with significant weight to lose.

Q3: Can I create a deficit through exercise instead of diet?
A: Yes, but combining diet and exercise is most effective for sustainable weight loss.

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

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