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Calorie Deficit Formula:
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The calorie deficit formula calculates how many calories you should consume daily to lose weight. A deficit of 500 calories per day typically results in about 1 pound (0.45 kg) of weight loss per week.
The calculator uses the simple formula:
Where:
Explanation: This formula creates a moderate calorie deficit that promotes sustainable weight loss of approximately 1 pound per week.
Details: Creating a calorie deficit is the fundamental principle behind weight loss. Consuming fewer calories than your body burns forces it to use stored fat for energy, resulting in weight reduction.
Tips: Enter your TDEE (Total Daily Energy Expenditure) in kcal/day. This value represents how many calories your body burns in a day. The calculator will subtract 500 calories to determine your daily intake for weight loss.
Q1: Why subtract exactly 500 calories?
A: A 500-calorie daily deficit creates a 3,500-calorie weekly deficit, which equals approximately 1 pound of fat loss per week (since 1 pound of fat equals about 3,500 calories).
Q2: Is it safe to create a larger calorie deficit?
A: While larger deficits may lead to faster weight loss initially, they can be unsustainable, lead to muscle loss, and potentially slow down metabolism. A 500-calorie deficit is generally considered safe and sustainable.
Q3: Should I adjust my calorie deficit as I lose weight?
A: Yes, as you lose weight, your TDEE decreases, so you may need to recalculate your calorie needs periodically to maintain the deficit.
Q4: What if I'm very active or have a high TDEE?
A: Those with higher activity levels may be able to sustain a slightly larger deficit, but it's generally recommended not to go below 1,200 calories per day for women or 1,500 for men without medical supervision.
Q5: Should I combine calorie reduction with exercise?
A: Yes, combining a moderate calorie deficit with regular exercise (both cardio and strength training) typically yields the best results for sustainable weight loss and overall health.