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Weight Loss Formula:
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This calculator helps determine your recommended daily calorie intake for safe and sustainable weight loss, based on NHS and Mayo Clinic guidelines. It uses your Total Daily Energy Expenditure (TDEE) to calculate an appropriate calorie deficit.
The calculator uses the simple formula:
Where:
Explanation: A 500-calorie daily deficit typically results in about 1 pound (0.45 kg) of weight loss per week, which is considered safe and sustainable by health organizations.
Details: Creating a moderate calorie deficit is key for weight loss. Too large a deficit can lead to muscle loss, nutrient deficiencies, and metabolic slowdown, while too small may not produce results.
Tips: Enter your TDEE in kcal/day. If you don't know your TDEE, use an online calculator that considers your age, gender, weight, height, and activity level.
Q1: Why subtract 500 calories?
A: A 500-calorie daily deficit creates about 1 pound (0.45 kg) of weight loss per week, which is recommended by NHS and Mayo Clinic as safe and sustainable.
Q2: Can I create a larger deficit?
A: While possible, deficits larger than 500-750 calories/day are generally not recommended without medical supervision as they can be difficult to maintain and may cause nutrient deficiencies.
Q3: Should I eat back exercise calories?
A: If your TDEE already includes your exercise (which it should), you shouldn't eat back those calories if you want to maintain the 500-calorie deficit.
Q4: What if I'm not losing weight?
A: You may need to recalculate your TDEE as weight loss changes your energy needs, or ensure you're accurately tracking all food intake.
Q5: Is this appropriate for everyone?
A: People with certain medical conditions or very low body weight should consult a healthcare provider before attempting weight loss.