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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 an appropriate calorie deficit is crucial for effective fat loss while preserving muscle mass and ensuring proper nutrient intake for overall health.
Tips: Enter your calculated TDEE value in kcal. The result shows your recommended daily calorie intake for sustainable fat loss. Always ensure your calorie intake doesn't drop below 1200 kcal for women or 1500 kcal for men.
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 metabolic adaptation that can hinder long-term progress.
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.
Q4: Is exercise necessary with calorie deficit?
A: While not strictly necessary for weight loss, exercise helps preserve muscle mass and provides numerous health benefits.
Q5: What if I'm not losing weight with this deficit?
A: You may need to recalculate your TDEE, ensure accurate calorie tracking, or consult with a healthcare professional to address potential metabolic issues.