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Calorie Deficit Formula:
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The calorie deficit formula calculates the daily calorie intake needed for weight loss by subtracting 500 calories from your Total Daily Energy Expenditure (TDEE). This creates a deficit that typically results in about 1 pound (0.45 kg) of weight loss per week.
The calculator uses the simple formula:
Where:
Explanation: A 500-calorie daily deficit creates a 3500-calorie weekly deficit, which equals approximately 1 pound of fat loss per week.
Details: Creating a consistent calorie deficit is the fundamental principle behind weight loss. This calculator helps determine the appropriate calorie intake to achieve sustainable weight loss without extreme restriction.
Tips: Enter your TDEE (Total Daily Energy Expenditure) in kcal/day. Make sure you have an accurate TDEE calculation from a reliable source or calculator. The value must be greater than 500 to ensure safe weight loss.
Q1: Why subtract 500 calories specifically?
A: A 500-calorie daily deficit creates a 3500-calorie weekly deficit, which equals approximately 1 pound (0.45 kg) of fat loss per week, considered a safe and sustainable rate.
Q2: What if my TDEE is less than 1500 calories?
A: For very low TDEE values, a smaller deficit (250-300 calories) may be more appropriate to ensure adequate nutrition and energy levels.
Q3: Should I eat fewer than 1200 calories?
A: Generally, women should not go below 1200 calories and men below 1500 calories without medical supervision to ensure proper nutrient intake.
Q4: How often should I recalculate my calorie needs?
A: Recalculate every 4-6 weeks or after significant weight loss (10+ pounds) as your TDEE decreases with weight loss.
Q5: Is exercise necessary with calorie deficit?
A: While not strictly necessary for weight loss, exercise helps preserve muscle mass, improves health, and can create a larger deficit allowing for more food intake.