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Cutting Calories Formula:
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Cutting calories refers to the daily calorie intake needed to create a calorie deficit for fat loss while preserving muscle mass. It is calculated by subtracting 500 calories from your Total Daily Energy Expenditure (TDEE).
The calculator uses the cutting calories 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: Creating an appropriate calorie deficit is essential for effective fat loss while maintaining energy levels, preserving muscle mass, and supporting overall health during weight loss phases.
Tips: Enter your TDEE in kcal/day. The calculator will subtract 500 calories to determine your optimal cutting calorie intake for sustainable weight loss.
Q1: Why subtract 500 calories specifically?
A: A 500-calorie deficit creates approximately 3500 calories deficit per week, which equals about 1 pound of fat loss, making it a safe and sustainable rate.
Q2: Can I use a larger deficit for faster results?
A: While possible, larger deficits may lead to muscle loss, decreased energy, and metabolic adaptation. 500-calorie deficit is recommended for most people.
Q3: How do I calculate my TDEE?
A: TDEE can be calculated using online calculators that consider your age, weight, height, gender, and activity level, or through metabolic testing.
Q4: Should I adjust my cutting calories over time?
A: Yes, as you lose weight, your TDEE decreases, so you may need to recalculate your cutting calories periodically for continued progress.
Q5: Is this suitable for everyone?
A: Individual needs may vary. Those with very low body fat or specific medical conditions should consult with healthcare professionals before starting a cutting phase.