Home
Back
Weight Loss Formula:
| From: | To: |
The weight loss calorie formula calculates the 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 typically results in losing about 0.5-1 kg (1-2 lbs) per week.
The calculator uses the weight loss formula:
Where:
Explanation: A 500-calorie daily deficit creates approximately a 3500-calorie weekly deficit, which equals about 0.5 kg (1 lb) of fat loss per week.
Details: Creating a moderate calorie deficit is essential for sustainable weight loss. Too large of a deficit can lead to muscle loss, nutrient deficiencies, and metabolic adaptation that makes long-term weight maintenance difficult.
Tips: Enter your calculated TDEE value in kcal/day. Make sure you have an accurate TDEE measurement from a reliable calculator or assessment. The result shows your recommended daily calorie intake for gradual, sustainable weight loss.
Q1: Is a 500-calorie deficit appropriate for everyone?
A: While generally safe for most adults, individuals with very low TDEE may need a smaller deficit. Consult a healthcare provider for personalized advice.
Q2: How often should I recalculate my calorie needs?
A: Recalculate every 4-6 weeks or after significant weight loss (5+ kg/10+ lbs) as your TDEE decreases with weight loss.
Q3: Should I adjust my calorie intake on workout days?
A: Some people prefer to eat slightly more on workout days and less on rest days, keeping the weekly deficit consistent.
Q4: What if I'm not losing weight with this calorie target?
A: You may need to verify your TDEE calculation, track intake more accurately, or consider that metabolic adaptation may have occurred.
Q5: Is exercise necessary for weight loss with this approach?
A: While weight loss is primarily driven by diet, exercise provides health benefits, preserves muscle mass, and can increase your calorie deficit.