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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 a consistent calorie deficit is crucial for effective fat loss while preserving muscle mass. The 500-calorie deficit is widely recommended by health professionals as it promotes steady, sustainable weight loss without extreme deprivation.
Tips: Enter your calculated TDEE value in kilocalories (kcal). The calculator will subtract 500 calories to determine your daily calorie target for fat loss. Ensure your TDEE calculation is accurate for best results.
Q1: Why 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 safe and sustainable target.
Q2: Can I create a larger deficit for faster results?
A: While larger deficits may yield faster initial results, they can lead to muscle loss, nutrient deficiencies, and metabolic adaptation that makes long-term maintenance difficult.
Q3: Should I adjust my deficit over time?
A: Yes, as you lose weight, your TDEE decreases, so you may need to recalculate and adjust your calorie intake periodically to maintain the deficit.
Q4: 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 additional calorie expenditure.
Q5: How do I calculate my TDEE accurately?
A: TDEE can be estimated using online calculators that consider your age, gender, weight, height, and activity level, or more accurately through metabolic testing.