1. What is Calorie Deficit?

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.

2. How Does the Calculator Work?

The calculator uses the simple formula:

Where:

• \( \text{TDEE} \) — Total Daily Energy Expenditure (kcal)
• 500 — Recommended daily calorie deficit for sustainable fat loss

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.

3. Importance of Calorie Deficit

Details: Maintaining an appropriate calorie deficit is crucial for effective fat loss while preserving muscle mass and ensuring adequate nutrient intake for overall health.

4. Using the Calculator

Tips: Enter your calculated TDEE value in kilocalories (kcal). The calculator will subtract 500 calories to determine your recommended daily intake for fat loss.

5. Frequently Asked Questions (FAQ)

Q1: Why subtract 500 calories specifically?
A: A 500-calorie deficit creates approximately 3500 calories deficit per week, which equals about 1 pound of fat loss, making it a sustainable and healthy rate.

Q2: Is this deficit appropriate for everyone?
A: While 500 calories is a general guideline, individual needs may vary based on starting weight, activity level, and metabolic health. Consult a professional for personalized advice.

Q3: What if my calculated deficit is too low?
A: Never go below 1200 calories for women or 1500 calories for men without medical supervision to ensure adequate nutrient intake.

Q4: How often should I recalculate my deficit?
A: Reassess your TDEE and adjust your deficit every 4-6 weeks or after significant weight loss (10+ pounds) as your metabolism adapts.

Q5: Should I combine calorie deficit with exercise?
A: Yes, combining moderate calorie restriction with regular exercise promotes better fat loss while preserving muscle mass and improving overall health.