Home
Back
Calorie Deficit Formula:
| From: | To: |
A calorie deficit occurs when you consume fewer calories than your body expends. This is the fundamental principle behind weight loss, as your body must use stored energy (fat) to make up for the energy shortfall.
The calculator uses the calorie deficit 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 safe and sustainable for beginners.
Details: Creating a moderate calorie deficit is essential for healthy weight loss. Too large of a deficit can lead to muscle loss, nutrient deficiencies, and metabolic adaptation, while too small may not produce noticeable results.
Tips: Enter your TDEE (Total Daily Energy Expenditure) in kcal/day. Make sure to use an accurate TDEE calculation that accounts for your age, weight, height, and activity level.
Q1: Why 500 calories as the deficit?
A: A 500-calorie deficit is recommended for beginners because it creates steady weight loss (about 1 lb/week) without being too restrictive or causing excessive hunger.
Q2: Can I create a larger deficit for faster results?
A: While possible, larger deficits (>1000 calories) are not recommended for beginners as they can lead to muscle loss, fatigue, and are difficult to maintain long-term.
Q3: How do I calculate my TDEE accurately?
A: Use online TDEE calculators that consider your basal metabolic rate (BMR) and activity level, or track your intake and weight changes over several weeks.
Q4: Should I adjust my deficit as I lose weight?
A: Yes, as you lose weight, your TDEE decreases. Recalculate your TDEE every 10-15 pounds lost and adjust your deficit accordingly.
Q5: What if I'm very active or an athlete?
A: Active individuals may need smaller deficits or should focus more on nutrient timing and macronutrient balance to preserve muscle mass while losing fat.