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Weight Loss Calorie Formula:
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The weight loss calorie formula calculates the daily calorie intake needed for sustainable weight loss in females by subtracting 500 calories from the Total Daily Energy Expenditure (TDEE). This creates a moderate calorie deficit that typically results in about 1 pound of weight loss per week.
The calculator uses the weight loss formula:
Where:
Explanation: This formula creates a moderate calorie deficit that promotes steady weight loss of approximately 0.5-1 kg (1-2 pounds) per week, which is considered safe and sustainable for most women.
Details: Accurate calorie calculation is essential for effective weight management. A 500-calorie daily deficit helps achieve gradual, sustainable weight loss while maintaining energy levels and preserving lean muscle mass.
Tips: Enter your TDEE in kcal/day. The TDEE should be calculated based on your age, weight, height, and activity level. Ensure the value is accurate for best results.
Q1: Why subtract 500 calories specifically?
A: A 500-calorie deficit creates approximately 3500 calories deficit per week, which equals about 1 pound (0.45 kg) of fat loss, making it a safe and sustainable rate.
Q2: Is this calculator only for females?
A: While designed for females, males can also use this formula, though individual calorie needs may vary based on body composition and metabolism.
Q3: What if I have a very low TDEE?
A: Women should generally not consume fewer than 1200 calories per day. If your calculated intake falls below this, consult a healthcare professional.
Q4: How often should I recalculate my calorie needs?
A: Recalculate every 4-6 weeks or after significant weight loss (5-10% of body weight) as your TDEE will decrease with weight loss.
Q5: Should I adjust calories based on exercise?
A: Your TDEE should already account for your activity level. Avoid "eating back" exercise calories for optimal weight loss results.