Home
Back
Weight Loss Formula:
| From: | To: |
The weight loss calorie formula calculates the daily calorie intake needed to achieve weight loss by creating a 500-calorie deficit from your Total Daily Energy Expenditure (TDEE). This approach typically results in losing about 0.5kg (1lb) per week.
The calculator uses the weight loss formula:
Where:
Explanation: Creating a 500-calorie daily deficit results in approximately 3500 calories deficit per week, which equals about 0.5kg (1lb) of fat loss.
Details: Accurate calorie calculation is essential for effective and sustainable weight loss. It helps create the right energy deficit without being too restrictive, which could lead to muscle loss or metabolic adaptation.
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 for weight loss?
A: A 500-calorie daily deficit creates a 3500-calorie weekly deficit, which equals approximately 0.5kg (1lb) of fat loss per week - a safe and sustainable rate.
Q2: What if my TDEE is very low?
A: If your TDEE is already low, consult with a healthcare professional before creating a large deficit. Very low calorie intake can be unsustainable and unhealthy.
Q3: Should I adjust my calories as I lose weight?
A: Yes, as you lose weight, your TDEE decreases. Recalculate your TDEE periodically and adjust your calorie intake accordingly for continued progress.
Q4: Is exercise necessary for weight loss?
A: While calorie deficit is primary for weight loss, exercise helps preserve muscle mass, improves health, and can increase your TDEE, making weight loss easier.
Q5: What about macronutrient distribution?
A: While total calories matter most for weight loss, adequate protein intake (1.6-2.2g/kg) helps preserve muscle mass during weight loss.