1. What is the Weight Loss Calculator?

The Weight Loss Calculator estimates the daily calorie intake needed for weight loss in females based on the Mifflin-St Jeor equation adjusted for activity level with a 500 kcal deficit for steady weight loss.

2. How Does the Calculator Work?

The calculator uses the formula:

Where:

• \( weight \) — Body weight in kilograms
• \( height \) — Height in centimeters
• \( age \) — Age in years
• \( activity \) — Activity level multiplier
• 500 — Calorie deficit for weight loss

Explanation: The equation calculates basal metabolic rate (BMR), adjusts for activity level, then subtracts 500 kcal to create a deficit for steady weight loss (about 0.5kg/week).

3. Importance of Calorie Calculation

Details: Accurate calorie estimation helps create sustainable weight loss plans without extreme restriction that could lead to metabolic adaptation or nutrient deficiencies.

4. Using the Calculator

Tips: Enter weight in kg, height in cm, age in years, and select your activity level. For best results, use accurate measurements and be honest about activity level.

5. Frequently Asked Questions (FAQ)

Q1: Why subtract 500 calories?
A: A 500 kcal daily deficit typically results in about 0.5kg (1lb) of weight loss per week, which is considered safe and sustainable.

Q2: What if I want faster weight loss?
A: While larger deficits may produce faster results, deficits greater than 1000 kcal/day are generally not recommended without medical supervision.

Q3: How accurate is this calculation?
A: It provides a good estimate but individual variations in metabolism mean actual needs may differ by ±200 kcal.

Q4: Should I adjust as I lose weight?
A: Yes, recalculate every 5-10 kg lost as your calorie needs decrease with lower body weight.

Q5: What about macronutrients?
A: While total calories matter most for weight loss, adequate protein (1.6-2.2g/kg) helps preserve muscle mass during weight loss.