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Weight Loss Formula:
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The weight loss calorie formula calculates the daily calorie intake needed for sustainable weight loss in females. By subtracting 500 calories from your Total Daily Energy Expenditure (TDEE), you create a calorie deficit that typically results in losing about 1 pound per week.
The calculator uses the weight loss formula:
Where:
Explanation: This formula creates a moderate calorie deficit that promotes sustainable weight loss while maintaining energy levels and nutritional adequacy.
Details: Accurate calorie calculation is essential for effective weight management. A 500-calorie daily deficit is widely recommended as it promotes steady weight loss without being too restrictive or causing excessive muscle loss.
Tips: Enter your TDEE value in kcal/day. Make sure to use an accurate TDEE calculation that considers your age, weight, height, and activity level for best results.
Q1: Why subtract 500 calories specifically?
A: A 500-calorie daily deficit creates a 3,500-calorie weekly deficit, which equals approximately 1 pound of fat loss per week (since 1 pound of fat equals about 3,500 calories).
Q2: Is this formula suitable for everyone?
A: While this is a general guideline, individual needs may vary. Those with very low TDEE may need a smaller deficit, and athletes may tolerate larger deficits.
Q3: Should I go below 1200 calories per day?
A: Generally not recommended as very low calorie diets can lead to nutrient deficiencies, muscle loss, and metabolic adaptation that makes long-term weight maintenance difficult.
Q4: How often should I recalculate my calorie needs?
A: Recalculate every 4-6 weeks or after significant weight loss (10+ pounds) as your TDEE decreases with weight loss.
Q5: What if I'm not losing weight with this calculation?
A: You may need to verify your TDEE calculation, track your intake more accurately, consider metabolic adaptations, or consult with a healthcare professional.