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Weight Loss Calorie Formula:
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TDEE (Total Daily Energy Expenditure) represents the total number of calories your body burns in a day. To lose weight effectively and sustainably, a calorie deficit of 500 kcal per day is recommended, which typically results in about 0.5 kg weight loss per week.
The calculator uses the weight loss calorie formula:
Where:
Explanation: This formula creates a moderate calorie deficit that promotes steady weight loss while maintaining energy levels and preserving muscle mass.
Details: Creating a consistent calorie deficit is fundamental for weight loss. A 500 kcal deficit per day is widely recommended by health professionals as it provides sustainable results without being too restrictive.
Tips: Enter your calculated TDEE value in kcal/day. Ensure you have an accurate TDEE measurement from a reliable calculator or professional assessment for best results.
Q1: Why subtract 500 calories from TDEE?
A: A 500 kcal daily deficit creates a 3500 kcal weekly deficit, which typically results in about 0.5 kg of weight loss per week - a safe and sustainable rate.
Q2: What if my calculated intake is very low?
A: Never go below 1200 kcal/day for women or 1500 kcal/day for men. If your calculation falls below these minimums, consult a healthcare professional.
Q3: Should I adjust my intake as I lose weight?
A: Yes, as you lose weight, your TDEE decreases. Recalculate your needs every 4-6 weeks or after significant weight changes.
Q4: Is exercise necessary with calorie reduction?
A: While not strictly necessary, combining calorie reduction with exercise preserves muscle mass and improves overall health outcomes.
Q5: How accurate is this calculation?
A: The calculation provides a good starting point, but individual variations in metabolism may require adjustments. Monitor your progress and adjust as needed.