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Calorie Deficit Formula:
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The calorie deficit calculation estimates daily calorie intake needed for weight loss by subtracting 500 calories from your Total Daily Energy Expenditure (TDEE). This creates a deficit that typically results in about 1 pound of weight loss per week.
The calculator uses the simple formula:
Where:
Explanation: A 500-calorie daily deficit creates a 3500-calorie weekly deficit, which equals approximately 1 pound of fat loss per week.
Details: Creating a consistent calorie deficit is the fundamental principle behind weight loss. This calculator helps determine the appropriate daily calorie intake based on your individual energy expenditure to achieve sustainable weight loss.
Tips: Enter your TDEE value in kcal/day. Make sure you have an accurate TDEE measurement from a reliable calculator or metabolic testing. The result shows your recommended daily calorie intake for weight loss.
Q1: Why subtract 500 calories specifically?
A: A 500-calorie daily deficit creates a 3500-calorie weekly deficit, which equals approximately 1 pound of fat loss per week, considered a safe and sustainable rate.
Q2: Is this appropriate for everyone?
A: While generally safe for most adults, individuals with very low TDEE or specific medical conditions should consult a healthcare professional before creating a calorie deficit.
Q3: What if my calculated calories are very low?
A: Never go below 1200 calories for women or 1500 calories for men without medical supervision. If your result is below these thresholds, consider increasing physical activity instead of further reducing calories.
Q4: How often should I recalculate my calorie needs?
A: Recalculate every 4-6 weeks or after significant weight loss, as your TDEE will decrease as you lose weight.
Q5: Should I adjust my deficit over time?
A: Yes, as you lose weight, your maintenance calories decrease. You may need to periodically adjust your calorie intake or increase physical activity to maintain the same deficit.