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Daily Calorie Goal Formula:
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The daily calorie goal for weight loss is calculated by subtracting a 500-calorie deficit from your Total Daily Energy Expenditure (TDEE). This creates a sustainable weight loss of approximately 1 pound per week.
The calculator uses the simple formula:
Where:
Explanation: A 500-calorie daily deficit creates a 3500-calorie weekly deficit, which typically results in losing approximately 1 pound of body fat per week.
Details: Creating a consistent calorie deficit is the fundamental principle behind weight loss. The 500-calorie deficit is considered safe, sustainable, and effective for most individuals seeking gradual weight reduction.
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 subtract 500 calories specifically?
A: A 500-calorie daily deficit creates a 3500-calorie weekly deficit, which is approximately equal to 1 pound of body fat loss per week.
Q2: Is this deficit appropriate for everyone?
A: While generally safe for most adults, individuals with very low TDEE or specific medical conditions should consult a healthcare professional before creating a calorie deficit.
Q3: What if I want to lose weight faster?
A: Larger deficits may lead to faster weight loss but can also cause muscle loss, nutrient deficiencies, and metabolic adaptation. Sustainable weight loss is typically 1-2 pounds per week.
Q4: Should I adjust my calorie goal over time?
A: Yes, as you lose weight, your TDEE decreases, so you may need to recalculate your calorie goal periodically to maintain the same deficit.
Q5: What about macronutrients and meal timing?
A: While calorie deficit is primary for weight loss, proper macronutrient balance and meal timing can support muscle preservation, energy levels, and overall health during weight loss.