1. What is Calories Per Day Calculation?

The Calories Per Day calculation determines your daily calorie intake for weight loss by subtracting your desired calorie deficit from your Total Daily Energy Expenditure (TDEE). This helps create a sustainable calorie deficit for healthy weight loss.

2. How Does the Calculator Work?

The calculator uses the simple formula:

Where:

• \( TDEE \) — Total Daily Energy Expenditure (your maintenance calories)
• \( deficit \) — Your desired daily calorie deficit for weight loss

Explanation: A calorie deficit of 500 kcal/day typically results in about 1 pound (0.45 kg) of weight loss per week.

3. Importance of Calorie Calculation

Details: Accurate calorie calculation is crucial for effective weight management. Too large a deficit can be unsustainable and lead to muscle loss, while too small may not produce noticeable results.

4. Using the Calculator

Tips: Enter your TDEE (calculated separately or estimated) and your desired daily calorie deficit. Both values must be positive numbers.

5. Frequently Asked Questions (FAQ)

Q1: How do I determine my TDEE?
A: TDEE can be estimated using online calculators that consider your age, gender, weight, height, and activity level.

Q2: What's a safe calorie deficit?
A: Generally 300-500 kcal/day for mild weight loss, up to 1000 kcal/day for more aggressive loss (under supervision).

Q3: Can I create a deficit through exercise instead of diet?
A: Yes, but combining diet and exercise is most effective for sustainable weight loss.

Q4: Why isn't my weight changing with this deficit?
A: Metabolic adaptation, inaccurate TDEE estimation, or water retention can affect results. Reassess after 3-4 weeks.

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