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 a simple formula:

Where:

• \( TDEE \) — Total Daily Energy Expenditure (calories your body burns in a day)
• \( Intake \) — Calories consumed through food and drink

Explanation: A sustained daily deficit of 500 kcal 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 essential for healthy, sustainable weight loss. Too large a deficit can lead to muscle loss and metabolic slowdown.

4. Using the Calculator

Tips: Enter your TDEE (calculated separately or estimated based on activity level) and your actual or planned daily calorie intake. Both values must be positive numbers.

5. Frequently Asked Questions (FAQ)

Q1: What's a safe calorie deficit?
A: Generally 300-500 kcal/day for moderate weight loss, or up to 1000 kcal/day for those with significant weight to lose.

Q2: How do I calculate my TDEE?
A: TDEE can be estimated using BMR (Basal Metabolic Rate) formulas multiplied by an activity factor, or through specialized calculators.

Q3: Why am I not losing weight despite a deficit?
A: Possible reasons include inaccurate tracking, metabolic adaptation, water retention, or changes in activity level.

Q4: Should I adjust my deficit as I lose weight?
A: Yes, as you lose weight your TDEE decreases, so your deficit should be recalculated periodically.

Q5: Is a larger deficit always better?
A: No, excessively large deficits can lead to muscle loss, nutrient deficiencies, and metabolic slowdown.