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Calorie Deficit Formula:
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The Fat Loss Calculator For Women estimates the optimal calorie deficit for sustainable fat loss by subtracting 500 calories from your Total Daily Energy Expenditure (TDEE), creating a deficit that typically results in about 1 pound of fat loss per week.
The calculator uses the calorie deficit formula:
Where:
Explanation: A 500-calorie daily deficit creates a 3500-calorie weekly deficit, which equals approximately 1 pound of fat loss per week, considered a safe and sustainable rate.
Details: Calculating the appropriate calorie deficit is crucial for effective fat loss while maintaining muscle mass, energy levels, and overall health. Too large a deficit can lead to muscle loss and metabolic adaptation.
Tips: Enter your calculated TDEE in kcal. The result shows your recommended daily calorie intake for sustainable fat loss. Always consult with a healthcare professional before starting any weight loss program.
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, considered a safe and sustainable rate.
Q2: Is this calculator only for women?
A: While designed with women's physiology in mind, the basic calorie deficit principle applies to both genders, though individual needs may vary.
Q3: What if I have a very low TDEE?
A: If your calculated deficit falls below 1200 calories, consult a healthcare professional as very low calorie intake may not provide adequate nutrition.
Q4: How often should I recalculate my deficit?
A: Recalculate every 4-6 weeks or after significant weight loss, as your TDEE will decrease with weight loss.
Q5: Should I adjust my deficit based on activity level?
A: Your TDEE should already account for your activity level. The 500-calorie deficit is applied to your total daily energy needs.