1. What is the Weight Loss Calculator?

This calculator estimates your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and recommended daily calorie intake for weight loss based on your personal metrics and activity level.

2. How Does the Calculator Work?

The calculator uses the following equations:

Where:

• \( weight \) — Body weight in kilograms
• \( height \) — Height in centimeters
• \( age \) — Age in years
• \( activity\ factor \) — Multiplier based on activity level
• \( deficit \) — Calorie deficit for weight loss (typically 500 kcal/day)

Explanation: The equations estimate your body's energy needs at rest (BMR), with activity (TDEE), and then subtracts your desired deficit to create weight loss.

3. Importance of Calorie Calculation

Details: Understanding your calorie needs is essential for effective weight management. A moderate deficit of 500 kcal/day typically results in about 0.5 kg of weight loss per week.

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, age in years, select your activity level, and choose a calorie deficit (500 kcal/day is a good starting point).

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the BMR calculation?
A: The Mifflin-St Jeor equation used here is about 90% accurate for most people, though individual variations exist.

Q2: What's a safe calorie deficit?
A: 500-1000 kcal/day is generally safe, resulting in 0.5-1 kg weight loss per week. Avoid going below 1200 kcal/day without medical supervision.

Q3: Should I adjust my deficit as I lose weight?
A: Yes, recalculate your needs every 4-6 weeks or after significant weight loss (5+ kg).

Q4: Why is activity factor important?
A: It accounts for calories burned through daily activities and exercise, which can significantly impact your total calorie needs.

Q5: Can men use this calculator?
A: This version is specifically for women. Men should use a different BMR equation (+5 instead of -161).