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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 by subtracting 500 calories from your Total Daily Energy Expenditure (TDEE). This creates a moderate calorie deficit that typically results in losing about 0.5 kg (1 lb) per week.
The calculator uses the weight loss formula:
Where:
Explanation: This formula creates a moderate calorie deficit that promotes steady weight loss while maintaining energy levels and preserving muscle mass.
Details: Accurate calorie calculation is essential for effective weight management. A 500-calorie daily deficit is widely recommended by health professionals as it provides sustainable weight loss without extreme deprivation or negative metabolic effects.
Tips: Enter your TDEE value in kcal/day. Make sure to use an accurate TDEE calculation that considers your age, weight, height, activity level, and metabolic rate for best results.
Q1: Why subtract 500 calories specifically?
A: A 500-calorie deficit creates approximately 3500 calories deficit per week, which equals about 0.5 kg (1 lb) of fat loss, considered a safe and sustainable rate.
Q2: Is this formula suitable for all women?
A: While generally safe for most women, those with very low TDEE or specific medical conditions should consult a healthcare provider before creating a calorie deficit.
Q3: What if I have a very low TDEE?
A: For women with low TDEE, a smaller deficit (250-300 calories) may be more appropriate to ensure adequate nutrient intake while still promoting weight loss.
Q4: Should I adjust my calorie intake over time?
A: Yes, as you lose weight, your TDEE decreases. Regularly recalculate your TDEE and adjust your calorie intake accordingly to maintain progress.
Q5: Is exercise necessary with this calorie deficit?
A: While weight loss is possible through diet alone, combining calorie restriction with regular exercise promotes better overall health, preserves muscle mass, and may allow for more flexible eating.