1. What is the Weight Loss Calculator?

This calculator estimates how much weight you can lose by a target date based on your daily calorie deficit. It uses the scientifically established relationship that 7700 kcal deficit equals approximately 1 kg of weight loss.

2. How Does the Calculator Work?

The calculator uses the weight loss formula:

Where:

• \( \text{deficit} \) — Daily calorie deficit (kcal/day)
• \( \text{days} \) — Number of days until target date
• \( 7700 \) — Estimated kcal deficit needed to lose 1 kg

Explanation: The formula calculates total calorie deficit over time and converts it to kilograms of fat loss based on the energy density of body fat.

3. Importance of Calorie Deficit

Details: Creating a consistent calorie deficit is the fundamental requirement for fat loss. This calculator helps set realistic expectations and plan sustainable weight loss timelines.

4. Using the Calculator

Tips: Enter your average daily calorie deficit, current date, and target date. For best results, use accurate measurements of your actual calorie intake and expenditure.

5. Frequently Asked Questions (FAQ)

Q1: Is 7700 kcal really equal to 1 kg of fat?
A: This is an estimate based on the energy content of adipose tissue, which contains about 87% fat. Actual results may vary slightly.

Q2: Why doesn't my weight loss match the prediction?
A: Water retention, muscle gain, measurement errors, and metabolic adaptation can all affect actual results.

Q3: What's a safe daily calorie deficit?
A: Generally 300-600 kcal/day is sustainable. Very large deficits can lead to muscle loss and metabolic slowdown.

Q4: Does the type of calories matter?
A: While calorie deficit determines weight loss, nutrient quality affects body composition, hunger levels, and health.

Q5: Should I adjust my deficit as I lose weight?
A: Yes, as you become smaller your maintenance calories decrease, so you may need to reduce intake or increase activity to maintain the same deficit.