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Body Fat Loss Formula:
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The body fat loss calorie formula calculates the daily calorie intake needed to achieve sustainable fat loss by creating a moderate calorie deficit from your Total Daily Energy Expenditure (TDEE).
The calculator uses the body fat loss formula:
Where:
Explanation: A 500-calorie daily deficit creates approximately 1 pound (0.45 kg) of fat loss per week, which is considered a safe and sustainable rate of weight loss.
Details: Accurate calorie calculation is essential for effective fat loss while maintaining muscle mass, energy levels, and overall health. Too large of a deficit can lead to muscle loss and metabolic adaptation.
Tips: Enter your calculated TDEE in kcal/day. The value must be valid (TDEE > 0). For accurate results, use a reliable TDEE calculator that accounts for your age, gender, weight, height, and activity level.
Q1: Why subtract 500 calories from TDEE?
A: A 500-calorie daily deficit creates approximately 3500 calories deficit per week, which equals about 1 pound of fat loss, considered a safe and sustainable rate.
Q2: Is this formula suitable for everyone?
A: While generally safe for most people, individuals with very low TDEE or specific medical conditions should consult a healthcare professional before creating a calorie deficit.
Q3: 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.
Q4: What if I'm not losing weight with this calculation?
A: You may need to adjust your TDEE calculation or ensure accurate tracking of food intake. Metabolic adaptation and measurement errors can affect results.
Q5: Should I combine this with exercise?
A: Yes, combining appropriate calorie intake with regular exercise (both cardio and strength training) provides the best results for fat loss while preserving muscle mass.