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Calorie Deficit Formula:
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The Fat Loss Calorie Calculator helps determine your recommended daily calorie intake for effective fat loss by creating a sustainable calorie deficit based on your Total Daily Energy Expenditure (TDEE).
The calculator uses the calorie deficit 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: Creating a proper calorie deficit is essential for effective fat loss while maintaining muscle mass and overall health. The 500-calorie deficit approach is widely recommended by health professionals in the UK for sustainable weight management.
Tips: Enter your calculated TDEE value in kcal. Make sure to use an accurate TDEE calculation that considers your age, gender, weight, height, and activity level for best results.
Q1: Why a 500-calorie deficit?
A: A 500-calorie daily deficit creates a 3500-calorie weekly deficit, which typically results in about 1 pound of fat loss per week - a safe and sustainable rate.
Q2: Should I go below 1200 calories for women or 1500 for men?
A: No, it's not recommended to go below these minimums as it may lead to nutrient deficiencies and metabolic adaptation.
Q3: How often should I recalculate my calorie needs?
A: Recalculate every 4-6 weeks or after significant weight loss (5-10% of body weight) to adjust for metabolic changes.
Q4: What if I'm not losing weight on this calorie intake?
A: You may need to adjust your TDEE calculation or consider factors like water retention, hormonal changes, or need for more accurate calorie tracking.
Q5: Is exercise necessary with calorie deficit?
A: While not strictly necessary for weight loss, exercise helps preserve muscle mass, improves health markers, and can create a larger calorie deficit.