Home
Back
Weight Loss Calories Formula:
| From: | To: |
The weight loss calories formula calculates the daily calorie intake needed to achieve weight loss by creating a caloric deficit of 500 calories per day from your Total Daily Energy Expenditure (TDEE).
The calculator uses the weight loss formula:
Where:
Explanation: A deficit of 500 calories per day typically results in about 1 pound (0.45 kg) of weight loss per week, which is considered a safe and sustainable rate.
Details: Accurate calorie calculation is essential for effective weight management. Creating an appropriate caloric deficit helps achieve gradual, sustainable weight loss while maintaining energy levels and preserving muscle mass.
Tips: Enter your TDEE value in kcal/day. Make sure to use an accurate TDEE calculation that considers your age, gender, weight, height, and activity level for best results.
Q1: Why subtract 500 calories from TDEE?
A: A 500-calorie daily deficit creates a 3500-calorie weekly deficit, which equals approximately 1 pound of fat loss per week, considered a safe and sustainable rate.
Q2: What if I want to lose weight faster?
A: While larger deficits may lead to faster weight loss, deficits greater than 1000 calories per day are not recommended as they can lead to muscle loss, nutrient deficiencies, and metabolic adaptation.
Q3: Should I adjust my calories as I lose weight?
A: Yes, as you lose weight, your TDEE decreases. It's important to recalculate your calorie needs every 4-6 weeks or after significant weight changes.
Q4: Are all calories equal for weight loss?
A: While calorie balance is primary for weight loss, nutrient quality matters for overall health, satiety, and body composition. Focus on nutrient-dense foods within your calorie target.
Q5: What if I'm not losing weight at this calorie level?
A: If weight loss stalls, reassess your TDEE calculation, ensure accurate calorie tracking, consider metabolic adaptations, and consult with a healthcare professional if needed.