1. What is the Daily Calorie Deficit?

The daily calorie deficit represents how many fewer calories you need to consume each day to reach your weight loss goal by your target date. It's based on the principle that 1 kg of body fat contains approximately 7,700 kcal.

2. How Does the Calculator Work?

The calculator uses the following equation:

Where:

• \( weight\_loss\_kg \) — Your desired weight loss in kilograms
• \( days \) — Number of days to achieve this weight loss
• \( 7700 \) — Approximate kcal in 1 kg of body fat

Explanation: The equation calculates the total calorie deficit needed and divides it by the number of days to determine your daily target.

3. Importance of Calorie Deficit

Details: Creating a calorie deficit is fundamental for weight loss. This calculator helps you determine a realistic daily target based on your goals and timeframe.

4. Using the Calculator

Tips: Enter your desired weight loss in kilograms and the number of days you want to achieve it in. For healthy weight loss, aim for 0.5-1 kg per week (3,850-7,700 kcal weekly deficit).

5. Frequently Asked Questions (FAQ)

Q1: Is 7,700 kcal really equal to 1 kg of fat?
A: This is an estimate. The exact energy content of body fat varies slightly between individuals, but 7,700 kcal/kg is widely accepted.

Q2: Can I create the deficit through exercise alone?
A: While possible, combining diet and exercise is more sustainable. Very large deficits from exercise alone can be challenging to maintain.

Q3: What's a safe maximum daily deficit?
A: Generally 500-1,000 kcal/day is safe for most people. Extreme deficits can lead to muscle loss and metabolic adaptation.

Q4: Why isn't my weight loss matching the calculation?
A: Water retention, changes in lean mass, and metabolic adaptation can affect actual results. The calculation provides an estimate.

Q5: Should I adjust my deficit as I lose weight?
A: Yes, as you lose weight your TDEE decreases, so you may need to periodically recalculate your deficit to continue progress.