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Calorie Deficit Formula:
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A calorie deficit occurs when you consume fewer calories than your body expends. This creates an energy imbalance that forces your body to use stored fat for energy, resulting in weight loss.
The calculator uses the simple formula:
Where:
Explanation: A 500-calorie 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: Creating an appropriate calorie deficit is fundamental to weight loss. Too large a deficit can lead to muscle loss, nutrient deficiencies, and metabolic slowdown, while too small a deficit may not produce noticeable results.
Tips: Enter your TDEE (Total Daily Energy Expenditure) in kcal/day. This value represents the total calories your body burns in a day, including basal metabolic rate and physical activity.
Q1: Why 500 calories deficit?
A: A 500-calorie daily deficit creates a 3500-calorie weekly deficit, which equals approximately 1 pound of fat loss per week, considered a safe and sustainable rate.
Q2: How do I calculate my TDEE?
A: TDEE can be estimated using online calculators that consider your age, gender, weight, height, and activity level, or measured through metabolic testing.
Q3: Can I create a larger deficit for faster weight loss?
A: While possible, deficits larger than 1000 calories per day are not recommended as they can lead to muscle loss, nutrient deficiencies, and metabolic adaptation.
Q4: Should I adjust my deficit as I lose weight?
A: Yes, as you lose weight, your TDEE decreases, so you may need to recalculate and adjust your calorie intake to maintain the same deficit.
Q5: Is exercise necessary for creating a calorie deficit?
A: While diet is the primary factor, combining calorie restriction with exercise creates a larger deficit and helps preserve muscle mass during weight loss.