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James Smith Weight Loss Formula:
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The James Smith weight loss formula calculates the recommended daily calorie intake for sustainable weight loss by creating a 500-calorie deficit from your Total Daily Energy Expenditure (TDEE).
The calculator uses the James Smith formula:
Where:
Explanation: This formula creates a moderate calorie deficit that promotes steady weight loss of approximately 0.5-1kg per week while maintaining energy levels and preserving muscle mass.
Details: A controlled calorie deficit is essential for sustainable weight loss. A 500-calorie deficit is widely recommended as it creates enough energy imbalance to promote fat loss while being manageable for most people to maintain long-term.
Tips: Enter your calculated TDEE value in kcal/day. Ensure you have an accurate TDEE measurement from a reliable calculator or metabolic testing for best results.
Q1: Why a 500-calorie deficit?
A: A 500-calorie deficit typically results in losing about 0.5kg per week, which is considered a safe and sustainable rate of weight loss.
Q2: Should I go below 1200 calories for women or 1500 for men?
A: No, these are minimum recommended intake levels. If the calculation gives you less than these amounts, consult with a healthcare professional.
Q3: How often should I recalculate my intake?
A: Recalculate every 4-6 weeks or after significant weight loss (5kg or more) as your TDEE will decrease with weight loss.
Q4: What if I'm not losing weight with this calculation?
A: Your TDEE estimate may be inaccurate, or you may need to adjust based on your individual metabolism and activity levels.
Q5: Can I combine this with exercise?
A: Yes, this calculation works well with regular exercise. The 500-calorie deficit can come from reduced food intake, increased activity, or a combination of both.