1. What is Calorie Deficit?

A calorie deficit occurs when you consume fewer calories than your body expends. This is essential for weight loss while maintaining muscle mass through proper nutrition and exercise.

2. How Does the Calculator Work?

The calculator uses the simple formula:

Where:

• \( TDEE \) — Total Daily Energy Expenditure (calories your body burns daily)
• \( Calorie Intake \) — Calories consumed through food and beverages

Explanation: A moderate deficit of 250-500 kcal/day is recommended for sustainable weight loss while preserving muscle mass.

3. Importance of Calorie Deficit

Details: Proper calorie deficit management is crucial for effective weight loss, muscle preservation, and metabolic health maintenance.

4. Using the Calculator

Tips: Enter your calculated TDEE and daily calorie intake. Both values must be positive numbers for accurate calculation.

5. Frequently Asked Questions (FAQ)

Q1: What is a safe calorie deficit for muscle preservation?
A: A deficit of 250-500 kcal/day is generally safe and effective for losing fat while maintaining muscle mass.

Q2: How do I calculate my TDEE?
A: TDEE can be calculated using online calculators that consider your age, weight, height, gender, and activity level.

Q3: Can too large a deficit be harmful?
A: Yes, excessive deficits can lead to muscle loss, metabolic slowdown, and nutrient deficiencies.

Q4: Should I adjust my deficit over time?
A: Yes, as you lose weight, your TDEE decreases, so you may need to recalculate and adjust your deficit periodically.

Q5: How does protein intake affect muscle preservation?
A: Higher protein intake (1.6-2.2g/kg body weight) helps preserve muscle mass during calorie restriction.