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Weight Loss Formula:
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The weight loss calorie formula calculates your recommended daily calorie intake for sustainable weight loss by subtracting 500 calories from your Total Daily Energy Expenditure (TDEE). This creates a moderate calorie deficit that can lead to about 0.5kg of weight loss per week.
The calculator uses the weight loss formula:
Where:
Explanation: This formula creates a moderate calorie deficit that promotes steady weight loss while preserving muscle mass and energy levels.
Details: Creating a consistent calorie deficit is fundamental for weight loss. A 500-calorie daily deficit is widely recommended as it's sustainable, promotes fat loss rather than muscle loss, and allows for gradual, maintainable weight reduction.
Tips: Enter your TDEE value in kcal/day. Make sure you have an accurate TDEE calculation from a reliable source or calculator. The result shows your recommended daily calorie intake for weight loss.
Q1: Why subtract 500 calories specifically?
A: A 500-calorie deficit creates approximately 3500 calories deficit per week, which equals about 0.5kg of fat loss, considered a safe and sustainable rate.
Q2: What if my TDEE is very low?
A: If your TDEE is already low, consult a healthcare professional before reducing calories further to ensure nutritional adequacy.
Q3: Should I adjust my intake as I lose weight?
A: Yes, as you lose weight, your TDEE decreases. Recalculate your TDEE periodically and adjust your calorie intake accordingly.
Q4: Is exercise necessary with calorie reduction?
A: While not strictly necessary, combining calorie reduction with exercise helps preserve muscle mass and improves overall health.
Q5: How accurate is this calculation?
A: The calculation provides a good starting point, but individual variations in metabolism may require adjustments based on actual weight loss progress.