Home
Back
Calorie Deficit Formula:
| From: | To: |
A calorie deficit occurs when you consume fewer calories than your body expends. This is the fundamental principle behind weight loss, as your body must use stored energy (fat) to make up for the energy shortfall.
The calculator uses the simple deficit formula:
Where:
Explanation: A 500 kcal daily deficit typically results in about 1 pound (0.45 kg) of weight loss per week, which is considered a safe and sustainable rate.
Details: Maintaining an appropriate calorie deficit is crucial for effective weight management. Too large a deficit can lead to muscle loss and metabolic adaptation, while too small a deficit may not produce noticeable results.
Tips: Enter your TDEE in kcal/day. The calculator will subtract 500 kcal to determine your recommended daily calorie intake for weight loss. All values must be valid (TDEE > 0).
Q1: Why subtract 500 calories specifically?
A: A 500 kcal daily deficit creates a 3500 kcal weekly deficit, which equals approximately 1 pound of fat loss per week, considered a safe and sustainable rate.
Q2: Is this calculator suitable for everyone?
A: While the 500 kcal deficit is a general guideline, individual needs may vary based on factors like starting weight, activity level, and medical conditions.
Q3: What if my TDEE is very low?
A: If your calculated deficit falls below 1200 kcal/day for women or 1500 kcal/day for men, consult a healthcare professional before proceeding.
Q4: Should I adjust my deficit over time?
A: Yes, as you lose weight, your TDEE decreases, so you may need to recalculate your deficit periodically for continued progress.
Q5: Are there other factors to consider for weight loss?
A: Yes, nutrient quality, macronutrient balance, exercise, sleep, and stress management all play important roles in successful weight loss.