1. What is Daily Intake for Weight Loss?

Daily intake for weight loss refers to the number of calories you should consume each day to achieve a safe and sustainable weight loss of approximately 0.5kg per week by creating a 500 kcal daily deficit from your Total Daily Energy Expenditure (TDEE).

2. How Does the Calculator Work?

The calculator uses the weight loss formula:

Where:

• \( \text{TDEE} \) — Total Daily Energy Expenditure (kcal/day)
• \( 500 \text{ kcal} \) — Calorie deficit for 0.5kg/week weight loss

Explanation: A daily deficit of 500 calories typically results in approximately 0.5kg of weight loss per week, which is considered a safe and sustainable rate.

3. Importance of Calorie Deficit

Details: Creating an appropriate calorie deficit is essential for effective weight loss while maintaining muscle mass, energy levels, and overall health. A 500 kcal deficit is widely recommended by health professionals.

4. Using the Calculator

Tips: Enter your calculated TDEE value in kcal/day. Ensure you have an accurate TDEE calculation based on your age, weight, height, gender, and activity level for the most precise results.

5. Frequently Asked Questions (FAQ)

Q1: Why 500 kcal deficit for 0.5kg/week?
A: 500 kcal daily deficit × 7 days = 3500 kcal weekly deficit, which equals approximately 0.5kg of fat loss (since 1kg fat ≈ 7700 kcal).

Q2: Can I create a larger deficit for faster weight loss?
A: While possible, larger deficits may lead to muscle loss, nutrient deficiencies, and metabolic adaptation. 500-1000 kcal deficit is generally recommended.

Q3: Should I adjust my intake as I lose weight?
A: Yes, as you lose weight, your TDEE decreases. Recalculate your TDEE periodically and adjust your intake accordingly.

Q4: What if I'm very active or an athlete?
A: Active individuals may need smaller deficits to maintain performance and muscle mass. Consult with a sports nutritionist for personalized advice.

Q5: Is this suitable for everyone?
A: Individual needs vary. Those with medical conditions, pregnant women, or underweight individuals should consult healthcare professionals before starting any weight loss program.