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Weight Loss Formula:
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The weight loss calorie formula calculates the daily calorie intake needed 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 kg (1 lb) per week.
The calculator uses the weight loss formula:
Where:
Explanation: A 500-calorie daily deficit creates a 3500-calorie weekly deficit, which equals approximately 0.5 kg (1 lb) of fat loss per week.
Details: Accurate calorie calculation is essential for sustainable weight loss. Too large a deficit can lead to muscle loss and metabolic adaptation, while too small a deficit may not produce noticeable results.
Tips: Enter your calculated TDEE value in kcal/day. The calculator will subtract 500 calories to determine your recommended daily intake for weight loss.
Q1: Why subtract 500 calories specifically?
A: A 500-calorie daily deficit creates a 3500-calorie weekly deficit, which equals approximately 0.5 kg (1 lb) of fat loss per week - a safe and sustainable rate.
Q2: Is this formula suitable for everyone?
A: While generally safe for most women, individual needs may vary based on metabolism, activity level, and health conditions. Consult a healthcare professional for personalized advice.
Q3: What if my TDEE is very low?
A: If subtracting 500 calories would put you below 1200 kcal/day, consider a smaller deficit and focus on increasing your TDEE through physical activity instead.
Q4: How often should I recalculate my calorie needs?
A: Recalculate every 4-6 weeks or after significant weight loss (5+ kg) as your TDEE will decrease with weight loss.
Q5: Should I eat the same calories every day?
A: Some people find success with calorie cycling (higher calories on workout days, lower on rest days), but consistency is generally recommended for beginners.