1. What is the Weight Loss Calories Equation?

The weight loss calories equation estimates your daily calorie needs for sustainable weight loss based on your basal metabolic rate (BMR), activity level, and desired calorie deficit.

2. How Does the Calculator Work?

The calculator uses the weight loss equation:

Where:

• \( BMR \) — Basal Metabolic Rate (kcal/day)
• \( activity\_factor \) — Multiplier based on activity level (1.2-1.9)
• \( deficit \) — Calorie deficit for weight loss (typically 500 kcal/day)

Explanation: The equation calculates your total daily energy expenditure (TDEE) and subtracts your desired deficit to create weight loss.

3. Importance of Calorie Calculation

Details: Accurate calorie calculation is crucial for sustainable weight loss without excessive muscle loss or metabolic slowdown.

4. Using the Calculator

Tips: Enter your BMR (use a BMR calculator if unknown), select your activity level, and choose a reasonable deficit (typically 250-500 kcal/day for moderate weight loss).

5. Frequently Asked Questions (FAQ)

Q1: How do I calculate my BMR?
A: Use the Mifflin-St Jeor equation: For men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5. For women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161.

Q2: What's a safe calorie deficit?
A: 250-500 kcal/day for 0.5-1 lb/week loss is generally safe. Extreme deficits (>1000 kcal) can be counterproductive.

Q3: Should I adjust my calories as I lose weight?
A: Yes, recalculate every 10-15 lbs lost as your BMR decreases with weight loss.

Q4: Why am I not losing weight at this calorie level?
A: Possible reasons include inaccurate activity factor estimation, metabolic adaptation, or water retention.

Q5: Is exercise necessary for weight loss?
A: While possible through diet alone, exercise helps preserve muscle mass and allows for higher calorie intake.