1. What Is The Weight Loss Formula?

The weight loss formula calculates your daily calorie needs for sustainable weight loss by creating a 500-calorie deficit from your maintenance calories. This approach typically results in losing about 1 pound (0.45 kg) per week.

2. How Does The Calculator Work?

The calculator uses the weight loss equation:

Where:

• \( BMR \) — Basal Metabolic Rate (calories your body needs at rest)
• \( Activity \) — Activity multiplier based on your exercise level
• \( 500 \) — Calorie deficit for sustainable weight loss

Explanation: The equation calculates your maintenance calories (BMR × Activity) then subtracts 500 calories to create a deficit for weight loss.

3. Importance Of Calorie Deficit

Details: Creating a consistent calorie deficit is the fundamental principle behind weight loss. A 500-calorie daily deficit is considered sustainable and healthy, leading to gradual weight loss without extreme deprivation.

4. Using The Calculator

Tips: Enter your BMR (calculated from a separate BMR calculator) and select your activity level. For accurate results, use a recent BMR calculation that considers your age, gender, height, and weight.

5. Frequently Asked Questions (FAQ)

Q1: Why a 500-calorie deficit?
A: A 500-calorie daily deficit creates a 3500-calorie weekly deficit, which equals approximately 1 pound of fat loss per week, considered a safe and sustainable rate.

Q2: Should I eat fewer than these calculated calories?
A: It's not recommended to create a larger deficit as it may lead to muscle loss, nutrient deficiencies, and metabolic adaptation that makes long-term weight maintenance difficult.

Q3: What if I'm not losing weight with this calorie target?
A: You may need to recalculate your BMR, be more accurate with food tracking, or consider consulting a healthcare professional as metabolic rates can vary.

Q4: Can I adjust the deficit based on my goals?
A: Yes, some people may prefer a smaller deficit (250 calories) for slower weight loss or a larger one (up to 1000 calories) under medical supervision for faster results.

Q5: Should I change my calorie target as I lose weight?
A: Yes, as you lose weight, your BMR decreases, so you should recalculate your calorie needs every 5-10 pounds of weight loss to maintain an appropriate deficit.