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Calorie Deficit Formula:
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A calorie deficit occurs when you consume fewer calories than your body expends. For sustainable weight loss in women, a deficit of 500 calories per day is typically recommended, which can lead to about 1 pound (0.45 kg) of weight loss per week.
The calculator uses the simple formula:
Where:
Explanation: This calculation provides the daily calorie intake target for effective and sustainable weight loss in women.
Details: Maintaining a consistent calorie deficit is fundamental for weight loss. A 500-calorie deficit is considered safe and sustainable, allowing for gradual weight loss while preserving muscle mass and ensuring adequate nutrient intake.
Tips: Enter your calculated TDEE value in kcal. The calculator will subtract 500 calories to determine your daily calorie target for weight loss. Ensure your TDEE calculation is accurate for best results.
Q1: Why 500 calories specifically?
A: A 500-calorie deficit typically results in about 1 pound of weight loss per week, which is considered a safe and sustainable rate for most women.
Q2: Should I go below 1200 calories per day?
A: It's generally not recommended to consume fewer than 1200 calories per day without medical supervision, as this may not provide adequate nutrients.
Q3: How do I calculate my TDEE accurately?
A: TDEE can be calculated using various formulas that consider your basal metabolic rate (BMR) and activity level. Many online calculators and fitness apps can help with this calculation.
Q4: Will the same deficit work for everyone?
A: Individual results may vary based on metabolism, body composition, and other factors. The 500-calorie deficit is a general guideline that works for most women.
Q5: How often should I recalculate my calorie needs?
A: Recalculate your TDEE and adjust your calorie deficit every 4-6 weeks, or after significant weight loss, as your metabolic needs will change.