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Weight Loss Formula:
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The weight loss projection formula estimates potential weight loss based on your daily caloric deficit over a specified time period. It uses the scientifically established principle that a 3500 kcal deficit equals approximately 1 pound of fat loss.
The calculator uses the weight loss projection formula:
Where:
Explanation: The formula projects weight loss by calculating your total calorie deficit over time and converting it to pounds of fat loss.
Details: This projection helps set realistic weight loss goals, plan diet and exercise programs, and track progress over time. It provides a scientific basis for expectations rather than relying on guesswork.
Tips: Enter your planned daily calorie deficit (typically 500-1000 kcal/day for safe weight loss) and the number of days you plan to maintain this deficit. Both values must be positive numbers.
Q1: Is the 3500 kcal = 1 lb rule exact?
A: While widely used, this is an approximation. Actual fat loss can vary based on metabolic adaptations, water retention, and body composition changes.
Q2: What's a safe daily calorie deficit?
A: Generally 500-1000 kcal/day is recommended, resulting in 1-2 lbs/week weight loss. Extreme deficits can be counterproductive.
Q3: Why might actual weight loss differ from projection?
A: Factors like water retention, muscle gain, metabolic adaptation, and measurement inaccuracies can affect results.
Q4: Should I adjust my deficit as I lose weight?
A: Yes, as you lose weight your maintenance calories decrease, so your deficit should be recalculated periodically.
Q5: Does this account for exercise calories?
A: The calculator works with net deficit. If you include exercise calories in your deficit calculation, it will be accounted for.