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Weight Loss Formula:
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The Weight Loss Calculator helps determine your daily calorie intake for sustainable weight loss by calculating a 500-calorie deficit from your Total Daily Energy Expenditure (TDEE).
The calculator uses the weight loss 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 a safe and sustainable rate.
Details: Maintaining an appropriate calorie deficit is crucial for healthy weight loss. Too large a deficit can lead to muscle loss and metabolic adaptation, while too small may not produce noticeable results.
Tips: Enter your calculated TDEE value in kcal/day. Make sure to use an accurate TDEE calculation that accounts for your age, weight, height, gender, and activity level.
Q1: What is TDEE and how do I calculate it?
A: TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day. It can be calculated using various formulas that consider your BMR (Basal Metabolic Rate) and activity level.
Q2: Is a 500-calorie deficit appropriate for everyone?
A: While 500 calories is a general recommendation, individual needs may vary based on starting weight, metabolism, and health conditions. Consult a healthcare professional for personalized advice.
Q3: How often should I recalculate my calorie needs?
A: Recalculate every 4-6 weeks or after significant weight loss (10+ pounds) as your TDEE will decrease with weight loss.
Q4: What if I'm not losing weight with this deficit?
A: You may need to adjust your TDEE calculation, ensure accurate calorie tracking, or consider consulting a nutritionist for personalized guidance.
Q5: Can I create a larger deficit for faster weight loss?
A: Larger deficits may lead to faster initial weight loss but can also cause muscle loss, nutrient deficiencies, and metabolic slowdown. Extreme deficits are not recommended without medical supervision.