1. What is Calorie Deficit?

A calorie deficit occurs when you consume fewer calories than your body expends. This is the fundamental principle behind weight loss, as your body must use stored energy (fat) to make up for the energy shortfall.

2. How Does the Calculator Work?

The calculator uses the simple formula:

Where:

• \( TDEE \) — Total Daily Energy Expenditure (calories your body burns daily)
• \( Intake \) — Calories consumed through food and drink
• \( Deficit \) — The resulting calorie shortfall

Explanation: A consistent daily deficit of 500 calories typically results in about 1 pound (0.45 kg) of weight loss per week.

3. Importance of Calorie Deficit for Weight Loss

Details: Creating a sustainable calorie deficit is the most scientifically proven method for weight loss. It's more important than specific diet types (low-carb, keto, intermittent fasting, etc.), as all successful diets ultimately create a calorie deficit.

4. Using the Calculator

Tips: Enter your estimated TDEE (use online calculators to determine this based on your age, weight, height, and activity level) and your daily calorie intake. The calculator will show your daily calorie deficit.

5. Frequently Asked Questions (FAQ)

Q1: What's a safe calorie deficit for weight loss?
A: A deficit of 500-1000 calories per day is generally safe, resulting in 1-2 pounds of weight loss per week. Extremely large deficits can be counterproductive and unhealthy.

Q2: How do I calculate my TDEE accurately?
A: Use online TDEE calculators that consider your age, gender, weight, height, and activity level. For more accuracy, consider getting a metabolic test.

Q3: Should I track calories from exercise separately?
A: If your TDEE calculation already includes your activity level, you don't need to add exercise calories separately. If you use a sedentary TDEE, you can add exercise calories to your expenditure.

Q4: Is a larger deficit always better for weight loss?
A: No. Too large a deficit can cause muscle loss, nutrient deficiencies, metabolic adaptation, and make the diet unsustainable. Moderate deficits are more effective long-term.

Q5: How often should I recalculate my TDEE?
A: Recalculate every 10-15 pounds of weight loss, as your energy needs decrease with lower body weight.