1. What is the Weight Loss Calculator?

The Weight Loss Calculator helps determine your daily calorie intake for weight loss based on your TDEE (Total Daily Energy Expenditure) and desired calorie deficit. It also estimates your weekly weight loss.

2. How Does the Calculator Work?

The calculator uses the following formulas:

Where:

• \( TDEE \) — Total Daily Energy Expenditure (kcal/day)
• \( Deficit \) — Daily calorie deficit (kcal/day)
• 3500 — Approximate calories in 1 pound of body fat

Explanation: To lose weight, you need to consume fewer calories than you burn. A deficit of 500 kcal/day typically results in about 1 lb of weight loss per week.

3. Importance of Calorie Deficit

Details: Creating a calorie deficit is the fundamental principle behind weight loss. The size of the deficit determines the rate of weight loss, with larger deficits leading to faster weight loss.

4. Using the Calculator

Tips: Enter your TDEE (can be calculated using a TDEE calculator) and your desired daily calorie deficit. Typical deficits range from 250-1000 kcal/day.

5. Frequently Asked Questions (FAQ)

Q1: What is a safe calorie deficit?
A: For most people, a deficit of 500-1000 kcal/day is safe and sustainable, leading to 1-2 lbs of weight loss per week.

Q2: Can I create a deficit through exercise alone?
A: Yes, but combining diet and exercise is most effective. Very large deficits from exercise alone can be difficult to maintain.

Q3: Why isn't my weight loss matching the prediction?
A: Water retention, changes in muscle mass, and metabolic adaptation can affect actual weight loss. The calculation provides an estimate.

Q4: Is it safe to have a very large deficit?
A: Deficits greater than 1000 kcal/day may lead to muscle loss, nutrient deficiencies, and metabolic slowdown. Consult a professional.

Q5: How often should I recalculate my needs?
A: Recalculate every 5-10 lbs lost, as your TDEE decreases with weight loss.