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Calorie Deficit Equation:
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A calorie deficit occurs when you consume fewer calories than your body expends. This is the fundamental principle behind weight loss, as your body must use stored energy (fat) to make up for the energy shortfall.
The calculator uses the simple equation:
Where:
Explanation: TDEE represents your body's total energy needs, including basal metabolic rate and physical activity. Subtracting your calorie intake from TDEE shows your daily energy deficit.
Details: Maintaining an appropriate calorie deficit is crucial for sustainable weight loss. A deficit of 500-1000 kcal/day typically results in 1-2 pounds of weight loss per week, which is considered safe and sustainable.
Tips: Enter your TDEE (calculated using other tools or formulas) and your daily calorie intake. Both values should be in kcal/day. The calculator will show your daily calorie deficit.
Q1: What is a safe calorie deficit for weight loss?
A: A deficit of 500-1000 kcal/day is generally safe and sustainable, resulting in 1-2 pounds of weight loss per week.
Q2: Can my calorie deficit be too large?
A: Yes, excessively large deficits can lead to muscle loss, nutrient deficiencies, metabolic adaptation, and are difficult to maintain long-term.
Q3: How do I calculate my TDEE?
A: TDEE can be estimated using formulas like Mifflin-St Jeor or Harris-Benedict, multiplied by an activity factor, or measured through metabolic testing.
Q4: Should I adjust my calorie deficit over time?
A: Yes, as you lose weight, your TDEE decreases, so you may need to recalculate and adjust your deficit periodically for continued progress.
Q5: Is calorie deficit the only factor in weight loss?
A: While calorie deficit is primary, nutrient quality, macronutrient balance, exercise type, and other factors also influence body composition and health outcomes.