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Daily Intake Formula:
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The Calorie Deficit Calculator calculates the recommended daily calorie intake for weight loss by subtracting 500 calories from your Total Daily Energy Expenditure (TDEE). This approach follows UK NHS guidelines for safe and sustainable weight loss for females.
The calculator uses the simple formula:
Where:
Explanation: A 500-calorie daily deficit typically results in about 0.5kg (1lb) of weight loss per week, which is considered safe and sustainable according to UK NHS guidelines.
Details: Calculating the appropriate calorie deficit is crucial for effective weight management. 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 TDEE value in kcal/day. Make sure to use an accurate TDEE calculation that considers your age, weight, height, and activity level for best results.
Q1: Why subtract 500 calories specifically?
A: A 500-calorie daily deficit creates a 3500-calorie weekly deficit, which typically results in about 0.5kg (1lb) of weight loss per week - a safe and sustainable rate recommended by the UK NHS.
Q2: Is this calculator only for females?
A: While designed for UK NHS female guidelines, the basic principle of creating a 500-calorie deficit applies to most adults seeking weight loss.
Q3: How do I calculate my TDEE accurately?
A: TDEE can be estimated using formulas that consider your basal metabolic rate (BMR) multiplied by an activity factor, or through more precise methods like metabolic testing.
Q4: Should I adjust my deficit over time?
A: Yes, as you lose weight, your TDEE decreases, so you may need to recalculate your calorie needs periodically to maintain the same deficit.
Q5: Are there any health considerations?
A: Women should not consume fewer than 1200 calories per day without medical supervision, and individual needs may vary based on health conditions and nutritional requirements.