Home
Back
Daily Intake Formula:
| From: | To: |
The Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a day. For sustainable weight loss, a daily deficit of 500 calories is recommended, which typically results in about 0.5kg weight loss per week.
The calculator uses the simple formula:
Where:
Explanation: This calculation provides a safe and sustainable calorie intake target for gradual weight loss while maintaining energy levels and nutritional adequacy.
Details: Creating a consistent calorie deficit is fundamental for weight loss. A 500-calorie daily deficit is widely recommended by health professionals as it promotes steady, sustainable weight loss without extreme deprivation.
Tips: Enter your calculated TDEE value in kcal/day. Ensure you have an accurate TDEE measurement from a reliable calculator or professional assessment for best results.
Q1: Why subtract 500 calories specifically?
A: A 500-calorie deficit creates approximately 3500 calories deficit per week, which equals about 0.5kg of fat loss, considered a safe and sustainable rate.
Q2: Should I go below 1200 calories for women or 1500 for men?
A: No, these are generally considered minimum thresholds for adequate nutrition. If your calculated intake falls below these levels, consult a healthcare professional.
Q3: How often should I recalculate my intake?
A: Recalculate every 4-6 weeks or after significant weight loss (5+ kg) as your TDEE will decrease with weight loss.
Q4: Is this suitable for everyone?
A: While generally safe for most adults, individuals with medical conditions or specific nutritional needs should consult a healthcare provider before making dietary changes.
Q5: What if I'm not losing weight with this calculation?
A: Ensure accurate TDEE calculation, track intake precisely, and consider factors like water retention, muscle gain, or metabolic adaptation that might affect results.