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The Reddit-suggested approach for weight loss involves calculating your Total Daily Energy Expenditure (TDEE) and subtracting 500 calories to create a daily deficit. This typically results in about 1 pound (0.45 kg) of weight loss per week.
The calculator uses the simple formula:
Where:
Explanation: A 500-calorie daily deficit creates a 3,500-calorie weekly deficit, which equals approximately 1 pound of fat loss per week.
Details: Creating a consistent calorie deficit is the fundamental principle behind weight loss. The 500-calorie deficit approach is widely recommended as it provides sustainable, gradual weight loss without being overly restrictive.
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.
Q1: Why 500 calories specifically?
A: A 500-calorie deficit creates a 3,500-calorie weekly deficit, which equals approximately 1 pound of fat loss, considered a safe and sustainable rate.
Q2: Should I eat below 1200 calories (female) or 1500 calories (male)?
A: No, these are generally considered minimums for adequate nutrition. If your calculated calories fall below these thresholds, consider adding exercise instead of further reducing calories.
Q3: How accurate is this approach?
A: While individual results may vary, this method provides a good starting point. Adjust based on your actual weight loss progress over 2-3 weeks.
Q4: What if I'm not losing weight with this deficit?
A: You may need to recalculate your TDEE, ensure accurate calorie tracking, or consider consulting with a healthcare professional.
Q5: Can I create a larger deficit for faster weight loss?
A: Larger deficits may lead to faster weight loss initially but can be difficult to maintain and may cause muscle loss and metabolic adaptation.