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Weight Loss Formula:
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The weight loss calorie formula calculates your recommended daily calorie intake for sustainable weight loss in Australia. It's based on your Basal Metabolic Rate (BMR) and Physical Activity Level (PAL) with a 500-calorie deficit.
The calculator uses the weight loss formula:
Where:
Explanation: The formula calculates your total daily energy expenditure and subtracts 500 calories to create a deficit that promotes gradual, sustainable weight loss.
Details: Accurate calorie calculation is crucial for effective weight management. A 500-calorie daily deficit typically results in about 0.5kg weight loss per week, which is considered safe and sustainable.
Tips: Enter your BMR in kcal and select your appropriate PAL level based on your activity level. The calculator will provide your recommended daily calorie intake for weight loss.
Q1: What is BMR and how do I calculate it?
A: BMR (Basal Metabolic Rate) is the number of calories your body needs at rest. You can calculate it using various formulas like Mifflin-St Jeor or Harris-Benedict equations.
Q2: How do I determine my PAL level?
A: PAL levels range from 1.4 (sedentary) to 1.9 (athlete level). Choose based on your daily activity - office work with little exercise = 1.4, construction work with regular exercise = 1.7-1.9.
Q3: 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.
Q4: How often should I recalculate my calorie needs?
A: Recalculate every 4-6 weeks or after significant weight loss (5+ kg) as your BMR decreases with weight loss.
Q5: Can I use this calculator for weight maintenance?
A: For weight maintenance, simply remove the 500-calorie deficit: Daily = BMR × PAL.