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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 weight loss, as your body uses 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 weight loss per week, which is considered a safe and sustainable rate.
Details: Maintaining an appropriate calorie deficit is crucial for healthy weight loss. Too large a deficit can lead to muscle loss, nutrient deficiencies, and metabolic slowdown, while too small a deficit may not produce noticeable results.
Tips: Enter your calculated TDEE value in kcal. Make sure you have an accurate TDEE calculation that accounts for your age, gender, weight, height, and activity level for best results.
Q1: Why 500 calories deficit?
A: A 500-calorie daily deficit creates a 3500-calorie weekly deficit, which equals approximately 1 pound of fat loss per week - a safe and sustainable rate.
Q2: Can I create a larger deficit for faster results?
A: While possible, larger deficits may lead to muscle loss, nutrient deficiencies, and are harder to maintain long-term. Extreme deficits can slow metabolism.
Q3: What if I'm not losing weight with a 500-calorie deficit?
A: Your TDEE calculation might need adjustment, or you may need to account for hidden calories. Consistency with tracking is key.
Q4: Should I adjust my deficit as I lose weight?
A: Yes, as you lose weight, your TDEE decreases, so you may need to recalculate and adjust your calorie intake periodically.
Q5: Is exercise necessary with calorie deficit?
A: While weight loss is primarily driven by diet, exercise helps preserve muscle mass, improves health, and can create a larger deficit.