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Calorie Deficit Formula:
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A calorie deficit occurs when you consume fewer calories than your body expends. Creating a 500-calorie daily deficit is a safe and sustainable approach to lose approximately 1 pound (0.45 kg) per week.
The calculator uses the calorie deficit formula:
Where:
Explanation: This formula calculates the daily calorie intake needed to create a 500-calorie deficit from your maintenance level (TDEE), promoting steady weight loss.
Details: Maintaining a consistent calorie deficit is essential for effective weight loss. A 500-calorie daily deficit is recommended as it's sustainable and minimizes muscle loss while promoting fat reduction.
Tips: Enter your TDEE (Total Daily Energy Expenditure) in kcal/day. The calculator will determine your daily calorie target for weight loss. Ensure your TDEE value is accurate 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 (0.45 kg) of fat loss per week - a safe and sustainable rate.
Q2: How do I calculate my TDEE?
A: TDEE can be calculated using online calculators that consider your age, gender, weight, height, and activity level, or through professional metabolic testing.
Q3: Can I create a larger deficit for faster weight loss?
A: While possible, deficits larger than 1000 calories daily are not recommended as they can lead to muscle loss, nutrient deficiencies, and metabolic adaptation.
Q4: What if I'm not losing weight with this deficit?
A: Re-evaluate your TDEE calculation, track food intake accurately, consider metabolic adaptations, and consult with a healthcare professional if needed.
Q5: Should I adjust my calories as I lose weight?
A: Yes, as you lose weight, your TDEE decreases. Regularly recalculate your TDEE and adjust your calorie intake accordingly to maintain the deficit.