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Calorie Deficit Formula:
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A calorie deficit occurs when you consume fewer calories than your body needs to maintain its current weight. This is the fundamental principle behind weight loss, as your body must then use stored fat for energy.
The calculator uses a simple formula:
Where:
Explanation: A deficit of 500 calories per day typically results in about 1 pound (0.45 kg) of weight loss per week.
Details: Creating a sustainable calorie deficit is essential for healthy weight loss. Too large of a deficit can lead to muscle loss, nutrient deficiencies, and metabolic adaptation.
Tips: Enter your estimated maintenance calories and your target daily calorie intake. The calculator will show your daily calorie deficit. For sustainable weight loss, aim for a deficit of 300-500 calories per day.
Q1: How do I calculate my maintenance calories?
A: Maintenance calories can be estimated using formulas like Mifflin-St Jeor or Harris-Benedict, or by tracking your intake and weight over time.
Q2: Is a 500-calorie deficit safe for everyone?
A: While generally safe for most adults, individual needs vary. Very active individuals or those with lower body weights may need smaller deficits.
Q3: Can I create a deficit through exercise instead of diet?
A: Yes, you can create a deficit through increased physical activity, reduced calorie intake, or a combination of both.
Q4: What if I'm not losing weight with a calculated deficit?
A: You may need to recalculate your maintenance calories, ensure accurate tracking, or consider metabolic adaptations that may have occurred.
Q5: How long should I maintain a calorie deficit?
A: This depends on your weight loss goals. It's important to include maintenance periods and not remain in a deficit indefinitely.