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Calorie Deficit Formula:
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The calorie deficit formula calculates the daily calorie intake needed for body fat loss by subtracting 500 calories from your Total Daily Energy Expenditure (TDEE). This creates a moderate deficit that typically results in about 1 pound (0.45 kg) of fat loss per week.
The calculator uses the calorie deficit formula:
Where:
Explanation: 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.
Details: Creating a controlled calorie deficit is essential for effective and sustainable body fat loss while preserving lean muscle mass and maintaining energy levels for daily activities.
Tips: Enter your calculated TDEE value in kcal/day. Ensure you have an accurate TDEE measurement from a reliable calculator or assessment for best results.
Q1: Why subtract 500 calories specifically?
A: A 500-calorie deficit creates a 3500-calorie weekly deficit, which equals approximately 1 pound of fat loss per week, considered a safe and sustainable rate.
Q2: Can I create a larger deficit for faster results?
A: While larger deficits may produce faster weight loss, they can lead to muscle loss, nutrient deficiencies, and metabolic adaptation. A 500-calorie deficit is generally recommended for most people.
Q3: How do I calculate my TDEE accurately?
A: TDEE can be calculated using various formulas (Harris-Benedict, Mifflin-St Jeor) combined with activity multipliers, or through more precise methods like metabolic testing.
Q4: Should I adjust my deficit over time?
A: Yes, as you lose weight, your TDEE decreases, so you may need to recalculate and adjust your calorie intake periodically to maintain the deficit.
Q5: Is exercise necessary with a calorie deficit?
A: While not strictly necessary for weight loss, exercise helps preserve muscle mass, improves overall health, and can create a larger deficit allowing for more food intake.