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This calculator helps determine your daily calorie intake for weight loss by subtracting 500 calories from your Total Daily Energy Expenditure (TDEE), creating a calorie deficit for sustainable weight loss.
The calculator uses the formula:
Where:
Explanation: A 500-calorie daily deficit typically results in about 1 pound (0.45 kg) of weight loss per week, which is considered a safe and sustainable rate.
Details: Calculating the appropriate calorie intake is crucial for effective weight management. It helps create the necessary calorie deficit for weight loss while maintaining adequate nutrition and energy levels.
Tips: Enter your TDEE value in kcal/day. Make sure to use an accurate TDEE calculation that accounts for your age, gender, weight, height, and activity level for best results.
Q1: Why subtract 500 calories from TDEE?
A: A 500-calorie daily deficit creates a 3500-calorie weekly deficit, which typically results in about 1 pound of weight loss per week.
Q2: Is this calorie deficit safe for everyone?
A: While generally safe for most adults, individuals with specific health conditions should consult a healthcare provider before starting any weight loss program.
Q3: What if my calculated intake is very low?
A: Women should not consume fewer than 1200 calories daily, and men should not consume fewer than 1500 calories daily without medical supervision.
Q4: How often should I recalculate my calorie needs?
A: Recalculate every 4-6 weeks or after significant weight loss (10+ pounds) as your TDEE will decrease with weight loss.
Q5: Can I create a larger deficit for faster weight loss?
A: Larger deficits may lead to faster weight loss initially but can cause muscle loss, nutrient deficiencies, and metabolic adaptation that makes long-term maintenance difficult.