1. What is the Calorie Deficit Formula?

The calorie deficit formula calculates the optimal daily calorie intake for fat loss by subtracting a 500-calorie deficit from your Basal Metabolic Rate (BMR). This creates a sustainable weight loss of approximately 0.5-1 kg per week.

2. How Does the Calculator Work?

The calculator uses the calorie deficit formula:

Where:

• \( Intake \) — Daily calorie intake for fat loss (kcal)
• \( BMR \) — Basal Metabolic Rate (kcal)
• \( 500 \) — Calorie deficit for sustainable weight loss

Explanation: A 500-calorie daily deficit creates a 3500-calorie weekly deficit, which typically results in losing approximately 0.5 kg of body fat per week.

3. Importance of Calorie Deficit for Fat Loss

Details: Creating a controlled calorie deficit is essential for sustainable fat loss while preserving muscle mass and maintaining energy levels for daily activities.

4. Using the Calculator

Tips: Enter your calculated BMR in kcal. The calculator will subtract 500 calories to determine your optimal daily intake for fat loss. Always consult with a healthcare professional before starting any weight loss program.

5. Frequently Asked Questions (FAQ)

Q1: Why a 500-calorie deficit?
A: A 500-calorie deficit creates sustainable weight loss of 0.5-1 kg per week, which is considered safe and maintainable long-term.

Q2: How do I calculate my BMR?
A: BMR can be calculated using formulas like Mifflin-St Jeor or Harris-Benedict, which consider age, gender, weight, and height.

Q3: Is this intake suitable for everyone?
A: Individual needs may vary based on activity level, metabolism, and health conditions. Always consult a healthcare professional.

Q4: What if I'm very active?
A: If you have a high activity level, you may need to adjust the deficit to ensure adequate energy for exercise and recovery.

Q5: How long should I maintain this deficit?
A: This depends on your weight loss goals. It's recommended to take maintenance breaks and reassess your calorie needs periodically.