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Calorie Deficit Formula:
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A calorie deficit occurs when you consume fewer calories than your body expends. This is the fundamental principle behind weight loss, as your body taps into stored fat for energy when faced with a calorie deficit.
The calculator uses the simple formula:
Where:
Explanation: A 500-calorie daily deficit typically results in about 1 pound (0.45 kg) of weight loss per week, which is considered a safe and sustainable rate.
Details: Maintaining an appropriate calorie deficit is crucial for effective weight management. Too large a deficit can lead to muscle loss and metabolic adaptation, while too small a deficit may not produce noticeable results.
Tips: Enter your calculated TDEE value in kilocalories. The calculator will subtract 500 calories to determine your optimal 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 - a safe and sustainable rate.
Q2: What if my TDEE calculation isn't accurate?
A: TDEE estimates can vary. Monitor your weight weekly and adjust your calorie intake based on actual results rather than sticking rigidly to calculations.
Q3: Should I go below 1200 calories for women or 1500 for men?
A: Generally not recommended without medical supervision. Extremely low calorie intake can lead to nutrient deficiencies and metabolic slowdown.
Q4: How often should I recalculate my calorie needs?
A: Recalculate every 4-6 weeks or after significant weight loss (10+ pounds) as your TDEE decreases with weight loss.
Q5: Is exercise necessary with calorie deficit?
A: While weight loss is primarily driven by diet, exercise helps preserve muscle mass, improves health markers, and can create a larger calorie deficit.