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Reddit Weight Loss Calories Formula:
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The Reddit Weight Loss Calories formula calculates the daily calorie intake needed for sustainable weight loss by subtracting a 500-calorie deficit from your Total Daily Energy Expenditure (TDEE). This approach is commonly recommended on fitness and weight loss subreddits for safe and effective fat loss.
The calculator uses the simple formula:
Where:
Explanation: A 500-calorie daily deficit creates a 3500-calorie weekly deficit, which typically results in about 1 pound (0.45 kg) of fat loss per week.
Details: Maintaining a consistent calorie deficit is fundamental for weight loss. The 500-calorie deficit approach is widely recommended because it promotes steady, sustainable weight loss without being too restrictive or causing excessive muscle loss.
Tips: Enter your calculated TDEE value in kcal/day. Make sure to use an accurate TDEE calculation that considers your age, gender, weight, height, and activity level for best results.
Q1: Why a 500-calorie deficit specifically?
A: A 500-calorie deficit creates a sustainable weight loss of about 1 pound per week, which is considered safe and manageable for most people.
Q2: What if I want to lose weight faster?
A: While larger deficits may lead to faster weight loss, they can also cause muscle loss, nutrient deficiencies, and are harder to maintain long-term.
Q3: How do I calculate my TDEE accurately?
A: Use online TDEE calculators that consider your BMR and activity level, or track your intake and weight changes over several weeks to determine maintenance calories.
Q4: Should I adjust my calories as I lose weight?
A: Yes, as you lose weight, your TDEE decreases. Recalculate your TDEE every 5-10 pounds lost to maintain the appropriate deficit.
Q5: Is exercise necessary with this approach?
A: While not strictly necessary, combining calorie control with exercise helps preserve muscle mass and improves overall health during weight loss.