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Weight Loss Formula:
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The Calorie Calculator For Weight Loss helps determine the daily calorie intake needed for effective weight loss by subtracting 500 calories from your Total Daily Energy Expenditure (TDEE).
The calculator uses the weight loss formula:
Where:
Explanation: Creating a 500-calorie daily deficit typically results in about 0.5 kg (1 pound) of weight loss per week, which is considered safe and sustainable.
Details: Accurate calorie calculation is essential for effective weight management. It helps create the right energy deficit for gradual, sustainable weight loss without compromising nutrition or metabolism.
Tips: Enter your TDEE value in kcal/day. Make sure to use an accurate TDEE calculation that considers your age, gender, weight, height, and activity level for best results.
Q1: Why subtract 500 calories specifically?
A: A 500-calorie daily deficit creates approximately 3500 calories weekly deficit, which equals about 0.5 kg (1 pound) of fat loss per week - a safe and sustainable rate.
Q2: What if my calculated calories are too low?
A: Never go below 1200 calories for women or 1500 calories for men. If your calculation falls below these minimums, focus on increasing your TDEE through exercise instead.
Q3: How often should I recalculate my calorie needs?
A: Recalculate every 4-6 weeks or after significant weight loss (5+ kg) as your TDEE will decrease with weight loss.
Q4: Can I create a larger deficit for faster results?
A: While possible, larger deficits may lead to muscle loss, nutrient deficiencies, and metabolic adaptation. 500-calorie deficit is recommended for most people.
Q5: Should I adjust macros along with calories?
A: Yes, maintain adequate protein intake (1.6-2.2g/kg) to preserve muscle mass while in calorie deficit for weight loss.