1. What is Weight Loss Calorie Intake?

The Weight Loss Calorie Intake is the number of calories you should consume daily to lose weight, calculated by subtracting your desired calorie deficit from your Total Daily Energy Expenditure (TDEE).

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: To lose weight, you need to consume fewer calories than you burn. A deficit of 500 kcal/day typically results in about 1 pound (0.45 kg) 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 while ensuring it's sustainable and healthy.

4. Using the Calculator

Tips: Enter your TDEE (use a TDEE calculator if unknown) and your desired daily calorie deficit. Typical deficits range from 250-1000 kcal/day depending on your goals and current weight.

5. Frequently Asked Questions (FAQ)

Q1: What's a safe calorie deficit?
A: A deficit of 500-1000 kcal/day is generally safe, resulting in 1-2 pounds 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: Should I eat back exercise calories?
A: It depends. If you're using a TDEE that includes exercise, no. If using BMR or sedentary TDEE, you may eat some back.

Q4: Why am I not losing weight despite the deficit?
A: Possible reasons include inaccurate TDEE estimation, metabolic adaptation, water retention, or underestimating food intake.

Q5: Is it safe to go below 1200 (female) or 1500 (male) kcal/day?
A: Not without medical supervision. Very low calorie diets can lead to nutrient deficiencies and metabolic slowdown.