1. What is Calorie Intake?

Calorie intake refers to the number of calories you consume each day. To lose weight, you typically need to consume fewer calories than your Total Daily Energy Expenditure (TDEE), creating a calorie deficit.

2. How Does the Calculator Work?

The calculator uses the simple formula:

Where:

• \( TDEE \) — Total Daily Energy Expenditure (your maintenance calories)
• \( Deficit \) — The calorie deficit you want to maintain

Explanation: The equation calculates your daily calorie target by subtracting your desired deficit from your maintenance calories.

3. Importance of Calorie Intake

Details: Managing calorie intake is fundamental for weight loss, maintenance, or gain. A proper calorie deficit ensures sustainable weight loss without extreme restriction.

4. Using the Calculator

Tips: Enter your TDEE (calculated from another calculator or fitness tracker) and your desired daily calorie deficit. A typical deficit ranges from 300-500 kcal/day for moderate weight loss.

5. Frequently Asked Questions (FAQ)

Q1: How do I know my TDEE?
A: TDEE can be estimated using online calculators that consider your age, weight, height, gender, and activity level.

Q2: What's a safe calorie deficit?
A: Generally 300-500 kcal/day for 0.5-1 lb/week loss, or 20-25% of TDEE. Avoid deficits larger than 1000 kcal/day unless supervised.

Q3: Should I adjust my calorie intake over time?
A: Yes, as you lose weight, your TDEE decreases, so you may need to recalculate periodically.

Q4: Are all calories equal for weight loss?
A: While calorie balance determines weight change, nutrient quality affects health, satiety, and body composition.

Q5: What if I'm not losing weight at this intake?
A: Your actual TDEE may be lower than estimated. Re-evaluate your activity level or consider a slightly larger deficit.