1. What is the Weight Loss Calculator?

The Weight Loss Calculator estimates your daily calorie intake for sustainable weight loss based on your Total Daily Energy Expenditure (TDEE) minus a 500-calorie deficit, following the popular approach recommended on Reddit weight loss communities.

2. How Does the Calculator Work?

The calculator uses the simple formula:

Where:

• \( \text{TDEE} \) — Total Daily Energy Expenditure (your maintenance calories)
• \( 500 \) — Recommended daily calorie deficit for steady weight loss

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.

3. Importance of Calorie Deficit

Details: Creating a consistent calorie deficit is the fundamental principle behind weight loss. The 500-calorie deficit approach is widely recommended because it's effective yet manageable for most people.

4. Using the Calculator

Tips: Enter your calculated TDEE value. If you don't know your TDEE, use a TDEE calculator first to determine your maintenance calories based on your age, weight, height, gender, and activity level.

5. Frequently Asked Questions (FAQ)

Q1: Why 500 calories specifically?
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: What if I have a very low TDEE?
A: If your TDEE is already low, a 500-calorie deficit might be too aggressive. Consult with a healthcare professional for personalized advice.

Q3: Should I eat back exercise calories?
A: If your TDEE already includes your exercise activity, you should not eat back exercise calories. If you use a sedentary TDEE, you may add some exercise calories.

Q4: How accurate is this approach?
A: While individual results may vary, the 500-calorie deficit method is scientifically sound and widely used in weight management programs.

Q5: When should I adjust my calorie intake?
A: Recalculate your TDEE and adjust your deficit every 10-15 pounds of weight loss, as your maintenance calories will decrease with weight loss.