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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: The 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 deficit per day is recommended by health professionals as it allows for steady weight loss without extreme hunger or nutrient deficiencies.
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 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: Can I create a larger deficit for faster weight loss?
A: While larger deficits may produce faster results, they can lead to muscle loss, nutrient deficiencies, and metabolic adaptation that makes long-term maintenance difficult.
Q3: How do I calculate my TDEE accurately?
A: TDEE can be calculated using various formulas (Harris-Benedict, Mifflin-St Jeor) that consider your basal metabolic rate multiplied by your activity level factor.
Q4: Should calorie intake be adjusted over time?
A: Yes, as you lose weight, your TDEE decreases, so you may need to recalculate your calorie needs periodically to maintain the appropriate deficit.
Q5: Is this suitable for everyone?
A: While generally safe for most adults, individuals with specific medical conditions or very low starting weights should consult healthcare professionals before starting a weight loss program.