1. What is Calorie Deficit?

Calorie deficit occurs when you consume fewer calories than your body expends. It's the fundamental principle behind weight loss, as your body must use stored energy (fat) to make up for the energy shortfall.

2. How Does the Calculator Work?

The calculator uses the simple formula:

Where:

• \( \text{TDEE} \) — Total Daily Energy Expenditure (calories your body burns in a day)
• \( \text{Calories} \) — Calories consumed through food and drink

Explanation: A positive result indicates a calorie deficit (weight loss), while a negative result indicates a calorie surplus (weight gain).

3. Importance of Calorie Deficit

Details: Maintaining an appropriate calorie deficit is crucial for sustainable weight loss. A deficit of 500-1000 calories per day typically results in 1-2 pounds of weight loss per week, which is considered safe and sustainable.

4. Using the Calculator

Tips: Enter your TDEE (calculated through other methods or formulas) and your daily calorie intake. Both values must be positive numbers measured in kcal/day.

5. Frequently Asked Questions (FAQ)

Q1: What is a safe calorie deficit for weight loss?
A: A deficit of 500-1000 calories per day is generally safe and sustainable, leading to 1-2 pounds of weight loss per week.

Q2: How do I calculate my TDEE?
A: TDEE can be estimated using formulas like Mifflin-St Jeor or Harris-Benedict, multiplied by an activity factor, or measured through metabolic testing.

Q3: Can calorie deficit be too large?
A: Yes, excessively large deficits can lead to muscle loss, nutrient deficiencies, metabolic adaptation, and are difficult to maintain long-term.

Q4: Should I track calories every day?
A: Consistent tracking provides the most accurate data, but some prefer weekly averages. The key is consistency in your approach.

Q5: Do macronutrients matter in a calorie deficit?
A: While calories determine weight loss/gain, macronutrient distribution affects body composition, energy levels, and overall health during weight loss.