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Calorie Deficit Formula:
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A calorie deficit occurs when you consume fewer calories than your body expends. For sustainable weight loss, a deficit of 500 calories per day is recommended, which typically results in losing about 1 pound (0.45 kg) per week.
The calculator uses the simple calorie deficit formula:
Where:
Explanation: This formula creates a moderate calorie deficit that promotes sustainable weight loss while preserving muscle mass and energy levels.
Details: Creating the right calorie deficit is crucial for effective weight loss. Too large a deficit can lead to muscle loss, fatigue, and metabolic adaptation, while too small a deficit may not produce noticeable results.
Tips: Enter your calculated TDEE value in kcal/day. Make sure you have an accurate TDEE measurement from a reliable calculator or professional assessment for best results.
Q1: Why 500 calories deficit?
A: A 500-calorie deficit creates a 3500-calorie weekly deficit, which equals approximately 1 pound of fat loss per week, considered a safe and sustainable rate.
Q2: Should women eat less than 1200 calories?
A: Generally no. Most women should not go below 1200 calories daily without medical supervision to ensure adequate nutrient intake.
Q3: How often should I recalculate my calorie needs?
A: Recalculate every 10-15 pounds lost, as your TDEE decreases with weight loss. Also recalculate if your activity level changes significantly.
Q4: What if I'm not losing weight with this deficit?
A: Your TDEE calculation might be inaccurate, you may be underestimating food intake, or you might need to adjust for metabolic adaptations.
Q5: Is this calculator only for women?
A: While designed for women, the 500-calorie deficit principle applies to men as well, though men typically have higher TDEE values.