1. What Is Calorie Deficit?

A calorie deficit occurs when you consume fewer calories than your body expends. This is the fundamental principle behind weight 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 calorie deficit formula:

Where:

• \( \text{TDEE} \) — Total Daily Energy Expenditure (kcal)
• \( 500 \) — Mild deficit (approx. 0.5 kg/week weight loss)
• \( 750 \) — Moderate deficit
• \( 1000 \) — Aggressive deficit (approx. 1 kg/week weight loss)

Explanation: The calculator subtracts 500-1000 calories from your TDEE to create a sustainable calorie deficit for weight loss.

3. Importance Of Calorie Deficit

Details: Creating an appropriate calorie deficit is crucial for sustainable weight loss. Too large a deficit can lead to muscle loss and metabolic adaptation, while too small may not produce noticeable results.

4. Using The Calculator

Tips: Enter your calculated TDEE value in kcal. The calculator will provide three different deficit options ranging from mild to aggressive weight loss approaches.

5. Frequently Asked Questions (FAQ)

Q1: What is a safe calorie deficit for weight loss?
A: A deficit of 500-1000 calories per day is generally considered safe and sustainable, leading to 0.5-1 kg weight loss per week.

Q2: Can I create too large of a calorie deficit?
A: Yes, deficits larger than 1000 calories can lead to muscle loss, nutrient deficiencies, and metabolic slowdown.

Q3: Should I eat at the same deficit every day?
A: Some people prefer calorie cycling (varying intake day to day) while others maintain a consistent deficit. Both approaches can be effective.

Q4: How do I calculate my TDEE accurately?
A: TDEE can be estimated using online calculators that consider your age, weight, height, gender, and activity level, or measured through metabolic testing.

Q5: When should I adjust my calorie intake?
A: Recalculate your TDEE and adjust your deficit every 4-6 weeks or after significant weight loss (5+ kg) to account for metabolic changes.