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Calorie Deficit Formula:
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The calorie deficit formula calculates the daily calorie intake needed for weight loss by subtracting 500 calories from your Total Daily Energy Expenditure (TDEE). This creates a deficit that typically results in losing about 1 pound (0.45 kg) per week.
The calculator uses the simple formula:
Where:
Explanation: A 500-calorie daily deficit creates a 3500-calorie weekly deficit, which equals approximately 1 pound of fat loss per week.
Details: Creating a calorie deficit is the fundamental principle behind weight loss. TDEE represents the total calories your body burns daily, and consuming fewer calories than your TDEE forces your body to use stored fat for energy.
Tips: Enter your calculated TDEE value in kcal/day. The calculator will subtract 500 calories to give you your recommended daily intake for sustainable weight loss. Ensure your TDEE is accurately calculated based on your age, weight, height, gender, and activity level.
Q1: Why subtract 500 calories specifically?
A: A 500-calorie deficit creates a 3500-calorie weekly deficit, which equals approximately 1 pound (0.45 kg) of fat loss per week, considered a safe and sustainable rate.
Q2: Can I create a larger deficit for faster weight loss?
A: While possible, deficits larger than 1000 calories per day are not recommended as they can lead to muscle loss, nutrient deficiencies, and metabolic adaptation.
Q3: Should I adjust my calorie intake as I lose weight?
A: Yes, as you lose weight, your TDEE decreases. Recalculate your TDEE every 4-6 weeks and adjust your calorie intake accordingly.
Q4: What if I'm very active or an athlete?
A: Active individuals may need to maintain a smaller deficit to preserve muscle mass and performance. Consult with a sports nutritionist for personalized advice.
Q5: Is this calculator suitable for everyone?
A: This calculator provides general guidance. Individuals with medical conditions, pregnant women, or those with specific nutritional needs should consult healthcare professionals.