1. What Is This Calculator?

This calculator helps you determine the daily calorie intake needed to reach your weight loss goal by a specific date, based on NHS (National Health Service) recommendations for safe and sustainable weight loss.

2. How The Calculation Works

The calculator uses these formulas:

Where:

• \( weight\_loss\_kg \) — Your desired weight loss in kilograms
• \( days \) — Number of days to reach your goal
• \( TDEE \) — Your Total Daily Energy Expenditure in kcal/day
• \( 7700 \) — Approximate kcal in 1 kg of body fat

Explanation: To lose weight, you need to create a calorie deficit. This calculator determines how much you need to reduce your daily intake to reach your goal by your target date.

3. Importance Of Sustainable Weight Loss

Details: The NHS recommends aiming for weight loss of 0.5kg to 1kg (1lb to 2lb) per week. Rapid weight loss can be unhealthy and difficult to maintain.

4. Using The Calculator

Tips: For accurate results, use a recent TDEE calculation. Be realistic with your timeframe - healthy weight loss takes time. Consult a healthcare professional before starting any weight loss program.

5. Frequently Asked Questions (FAQ)

Q1: Why 7700 kcal per kg?
A: This is the approximate energy contained in 1 kg of body fat. Actual results may vary based on body composition.

Q2: What if I want to lose weight faster?
A: The NHS doesn't recommend losing more than 1kg per week as it may lead to muscle loss and nutritional deficiencies.

Q3: Can I create the deficit through exercise instead?
A: Yes, you can combine reduced calorie intake with increased physical activity to create your deficit.

Q4: Why does my TDEE matter?
A: Your TDEE represents how many calories you burn daily. Eating below this creates the deficit needed for weight loss.

Q5: Should I eat below 1200 kcal/day (women) or 1500 kcal/day (men)?
A: Not without medical supervision. Very low calorie diets require careful monitoring to ensure nutritional needs are met.