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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 fat loss, as your body taps into stored energy (fat) to make up for the energy shortfall.
The calculator uses the simple formula:
Where:
Explanation: A 500-calorie daily deficit typically results in about 1 pound (0.45 kg) of fat loss per week, which is considered a safe and sustainable rate.
Details: Maintaining an appropriate calorie deficit is crucial for effective fat loss while preserving muscle mass and ensuring adequate nutrient intake for overall health.
Tips: Enter your calculated TDEE value in kcal. Make sure to use an accurate TDEE calculation that considers your age, weight, height, gender, and activity level.
Q1: Why 500 calories deficit?
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: Can I create a larger deficit for faster results?
A: While larger deficits may yield faster weight loss initially, they can lead to muscle loss, nutrient deficiencies, and metabolic adaptation that makes long-term maintenance difficult.
Q3: How do I calculate my TDEE accurately?
A: TDEE can be calculated using formulas like Mifflin-St Jeor or Harris-Benedict, considering your basal metabolic rate and activity level. Many online calculators are available for this purpose.
Q4: Should I adjust my calorie intake as I lose weight?
A: Yes, as you lose weight, your TDEE decreases. It's recommended to recalculate your TDEE every 4-6 weeks and adjust your calorie intake accordingly.
Q5: Is exercise necessary with a calorie deficit?
A: While not strictly necessary for weight loss, exercise helps preserve muscle mass, improves overall health, and can create a larger deficit allowing for more food intake.