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Weight Loss Calories Formula:
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The weight loss calories formula calculates the daily calorie intake needed to achieve sustainable weight loss by creating a 500-calorie deficit from your Total Daily Energy Expenditure (TDEE). This approach typically results in losing approximately 0.5kg (1lb) per week.
The calculator uses the weight loss formula:
Where:
Explanation: A 500-calorie daily deficit creates a 3500-calorie weekly deficit, which is equivalent to approximately 0.5kg (1lb) of fat loss per week.
Details: Accurate calorie calculation is crucial for sustainable weight loss, preventing muscle loss, maintaining energy levels, and ensuring nutritional adequacy while creating a moderate calorie deficit.
Tips: Enter your calculated TDEE value in kcal/day. Ensure you have an accurate TDEE measurement based on your age, gender, weight, height, and activity level for optimal results.
Q1: Why subtract 500 calories for weight loss?
A: A 500-calorie daily deficit creates a sustainable weight loss of approximately 0.5kg (1lb) per week, which is considered safe and maintainable.
Q2: What if my calculated calories are too low?
A: Never go below 1200 calories for women or 1500 calories for men. If the calculation falls below these thresholds, consult a healthcare professional.
Q3: How do I calculate my TDEE accurately?
A: Use online TDEE calculators that consider your age, gender, weight, height, and activity level, or consult with a nutritionist for personalized assessment.
Q4: Should I adjust my calories as I lose weight?
A: Yes, as you lose weight, your TDEE decreases. Recalculate your TDEE every 4-6 weeks and adjust your calorie intake accordingly.
Q5: Is 500 calories deficit suitable for everyone?
A: While generally safe for most adults, individuals with specific health conditions or very low starting weights should consult a healthcare professional before starting any weight loss program.