1. What is the Weight Loss Calculator?

This calculator helps females determine appropriate calorie intake and protein requirements for effective weight loss while maintaining muscle mass.

2. How Does the Calculator Work?

The calculator uses the following formulas:

Where:

• \( TDEE \) — Total Daily Energy Expenditure (kcal/day)
• \( weight \) — Body weight in kilograms (kg)

Explanation: A 500-calorie deficit creates sustainable weight loss of about 0.5kg per week. The protein recommendation supports muscle preservation during weight loss.

3. Importance of Calorie and Protein Calculation

Details: Proper calorie and protein intake is crucial for effective fat loss while maintaining lean muscle mass, metabolic health, and overall wellbeing during weight loss journeys.

4. Using the Calculator

Tips: Enter your TDEE (calculate separately if unknown) and current weight in kg. Ensure both values are positive numbers for accurate calculations.

5. Frequently Asked Questions (FAQ)

Q1: Why a 500-calorie deficit?
A: A 500-calorie daily deficit typically results in about 0.5kg weight loss per week, which is considered safe and sustainable.

Q2: Why 1.6g protein per kg body weight?
A: Research shows this protein intake helps preserve muscle mass during calorie restriction, especially important for females.

Q3: How do I calculate my TDEE?
A: TDEE can be estimated using online calculators that consider your age, height, weight, activity level, and basal metabolic rate.

Q4: Should I adjust these numbers over time?
A: Yes, as you lose weight, your TDEE decreases and you may need to recalculate both calorie intake and protein requirements.

Q5: Are there any exceptions to these recommendations?
A: Individuals with specific medical conditions, athletes, or those with special dietary needs should consult healthcare professionals for personalized advice.