1. What is the Women's Weight Loss Calculator?

This calculator helps women determine their daily calorie target for safe weight loss (approximately 0.5kg per week) and optimal protein intake to preserve muscle mass during weight loss.

2. How Does the Calculator Work?

The calculator uses two simple formulas:

Where:

• \( TDEE \) — Total Daily Energy Expenditure (your maintenance calories)
• \( Weight \) — Current body weight in kilograms
• 500 — Caloric deficit for ~0.5kg weight loss per week
• 1.8 — Protein multiplier for optimal muscle preservation

Explanation: A 500 kcal daily deficit creates about 0.5kg weight loss per week. Higher protein intake helps maintain muscle during calorie restriction.

3. Importance of Caloric Deficit

Details: Creating a moderate calorie deficit is essential for sustainable weight loss while maintaining energy levels and metabolic health.

4. Using the Calculator

Tips: Enter your accurate TDEE (use a TDEE calculator if unsure) and current weight in kg. For best results, combine with resistance training and adequate sleep.

5. Frequently Asked Questions (FAQ)

Q1: Why a 500 kcal deficit?
A: This creates a moderate deficit for sustainable weight loss (~0.5kg/week) without being too restrictive.

Q2: Why 1.8g protein per kg?
A: Research shows higher protein intake (1.6-2.2g/kg) helps preserve muscle mass during weight loss.

Q3: Should I eat less than this calculator suggests?
A: Not recommended. Larger deficits can lead to muscle loss, metabolic adaptation, and rebound weight gain.

Q4: How often should I recalculate?
A: Recalculate your TDEE and protein needs every 4-6 weeks or after significant weight change (>5kg).

Q5: Is this calculator suitable for men?
A: While the principles are similar, men typically have different body composition and may require different protein calculations.