1. What is Daily Calorie Deficit?

A daily calorie deficit of 500 kcal is the standard recommendation for sustainable weight loss. This creates a 3500 kcal weekly deficit, which typically results in about 1 pound (0.45 kg) of fat loss per week.

2. How Does the Calculator Work?

The calculator uses a simple formula:

Where:

• Maintenance Calories — Your daily energy expenditure
• 500 kcal — Standard recommended daily deficit

Explanation: This creates a moderate deficit that promotes fat loss while preserving muscle mass and minimizing metabolic adaptation.

3. Importance of Calorie Deficit

Details: A controlled calorie deficit is essential for sustainable weight loss. Too large a deficit can lead to muscle loss, metabolic slowdown, and nutrient deficiencies, while too small a deficit may not produce noticeable results.

4. Using the Calculator

Tips: Enter your estimated maintenance calories based on your age, weight, height, and activity level. The calculator will determine your target calorie intake for weight loss.

5. Frequently Asked Questions (FAQ)

Q1: Is a 500-calorie deficit appropriate for everyone?
A: While 500 kcal is a good starting point for most people, individual needs may vary based on starting weight, activity level, and metabolic health.

Q2: How do I calculate my maintenance calories?
A: Maintenance calories can be estimated using formulas like Mifflin-St Jeor or Harris-Benedict, or through metabolic testing.

Q3: Should I adjust my deficit over time?
A: Yes, as you lose weight, your maintenance calories decrease, so you may need to recalculate your deficit periodically.

Q4: Can I create a deficit through exercise instead of diet?
A: Yes, you can create a deficit through increased activity, reduced food intake, or a combination of both.

Q5: What if I'm not losing weight with a 500-calorie deficit?
A: You may need to reassess your maintenance calorie estimate or consider factors like water retention, measurement errors, or metabolic adaptation.