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Weight Loss Equation:
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The UK Weight Loss Calculator estimates your daily calorie needs for sustainable weight loss using the scientifically validated equation: Daily = BMR × PAL - 500. This creates a 500-calorie daily deficit for gradual, healthy weight loss.
The calculator uses the weight loss equation:
Where:
Explanation: The equation calculates your total daily energy expenditure and subtracts 500 calories to create a sustainable weight loss deficit of approximately 0.5kg per week.
Details: Accurate calorie calculation is essential for effective weight management. A 500-calorie daily deficit is recommended by UK health authorities for sustainable weight loss without compromising nutrition or energy levels.
Tips: Enter your BMR in kcal/day and select your appropriate PAL level based on your activity level. For accurate results, use a reliable BMR calculator first.
Q1: What is PAL and how do I choose the right level?
A: PAL (Physical Activity Level) ranges from 1.4 (sedentary) to 2.0 (very active). Choose based on your daily activity - office work with little exercise = 1.4, regular intense exercise = 1.8-2.0.
Q2: Is a 500-calorie deficit safe for everyone?
A: While generally safe for most adults, individuals with specific health conditions or very low BMR should consult a healthcare professional before creating a calorie deficit.
Q3: How often should I recalculate my calorie needs?
A: Recalculate every 4-6 weeks or after significant weight loss (5kg+), as your BMR decreases with weight loss.
Q4: Can I create a larger deficit for faster weight loss?
A: Larger deficits may lead to muscle loss and metabolic adaptation. The 500-calorie deficit is recommended for sustainable weight loss in the UK.
Q5: Should I adjust my intake on exercise days?
A: The PAL factor already accounts for your regular activity level. Maintain consistent daily intake for best results, unless doing extreme exercise.