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Calorie Deficit Formula:
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A calorie deficit occurs when you consume fewer calories than your body expends. It's the fundamental principle behind weight loss, as your body uses stored energy (fat) to make up for the energy shortfall.
The calculator uses the simple formula:
Where:
Explanation: A positive result indicates a calorie deficit (weight loss), while a negative result indicates a calorie surplus (weight gain).
Details: Maintaining an appropriate calorie deficit is crucial for sustainable weight loss. A deficit of 500-1000 kcal/day typically results in 0.5-1 kg weight loss per week, which is considered safe and sustainable.
Tips: Enter your TDEE (calculated through other methods) and your daily calorie intake. Both values should be in kcal/day. Ensure accurate TDEE calculation for meaningful results.
Q1: What is TDEE and how is it calculated?
A: TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns daily, including BMR and physical activity. It can be estimated using various formulas or activity trackers.
Q2: What's a safe calorie deficit for weight loss?
A: A deficit of 500-1000 calories per day is generally safe, resulting in 0.5-1 kg weight loss per week. Extreme deficits can be unhealthy and unsustainable.
Q3: Can I create too large of a calorie deficit?
A: Yes, excessively large deficits can lead to muscle loss, nutrient deficiencies, metabolic slowdown, and other health issues.
Q4: Should calorie deficit be the same every day?
A: Some people prefer consistent daily deficits, while others use weekly averaging. Consistency is key, but occasional higher-calorie days can help with adherence.
Q5: How often should I recalculate my TDEE?
A: Recalculate every 4-6 weeks or after significant weight loss (5+ kg), as your TDEE decreases with weight loss.