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Daily Intake Formula:
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The Daily Calorie Intake Calculator estimates the number of calories you should consume daily to achieve a weight loss of approximately 0.5kg per week, based on your Total Daily Energy Expenditure (TDEE).
The calculator uses the following formula:
Where:
Explanation: A daily deficit of 500 calories typically results in a weight loss of approximately 0.5kg per week, as 3500 calories deficit equals about 0.5kg of fat loss.
Details: Maintaining a consistent calorie deficit is essential for sustainable weight loss. A 500-calorie daily deficit is considered a safe and effective approach for most individuals seeking gradual weight reduction.
Tips: Enter your calculated TDEE value in kcal/day. Ensure you have an accurate TDEE measurement for the most reliable results. The calculator will subtract 500 calories to determine your recommended daily intake for weight loss.
Q1: Why subtract 500 calories specifically?
A: A 500-calorie daily deficit creates a 3500-calorie weekly deficit, which equals approximately 0.5kg of fat loss per week, considered a safe and sustainable rate.
Q2: Can I create a larger deficit for faster weight loss?
A: While possible, larger deficits may lead to muscle loss, nutrient deficiencies, and are generally not recommended without medical supervision.
Q3: Should I adjust my intake as I lose weight?
A: Yes, as you lose weight, your TDEE decreases, so you should recalculate your intake periodically to maintain the appropriate deficit.
Q4: Is this calculator suitable for everyone?
A: This calculator provides general guidance. Individuals with specific medical conditions or unique metabolic circumstances should consult healthcare professionals.
Q5: What if I'm very active or have a physically demanding job?
A: Ensure your TDEE calculation accurately reflects your activity level. More active individuals may be able to sustain slightly larger deficits, but gradual weight loss is still recommended.