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Weight Loss Formula:
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The weight loss intake formula calculates the recommended daily calorie intake for sustainable weight loss by creating a 500-calorie deficit from your Total Daily Energy Expenditure (TDEE).
The calculator uses the weight loss formula:
Where:
Explanation: A 500-calorie daily deficit typically results in about 1 pound (0.45 kg) of weight loss per week, which is considered a safe and sustainable rate.
Details: Creating an appropriate calorie deficit is essential for effective weight loss while maintaining energy levels, preserving muscle mass, and ensuring proper nutrient intake.
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.
Q1: Why a 500-calorie deficit?
A: A 500-calorie daily deficit creates a 3500-calorie weekly deficit, which typically results in about 1 pound of fat loss per week - a safe and sustainable rate.
Q2: Can I create a larger deficit for faster results?
A: While larger deficits may yield faster initial weight loss, they can lead to muscle loss, nutrient deficiencies, and metabolic adaptation that makes long-term maintenance difficult.
Q3: What if my calculated intake seems too low?
A: Women should generally not go below 1200 calories daily, and men not below 1500. If your calculated intake is below these thresholds, consider a smaller deficit or focus on increasing your TDEE through exercise.
Q4: How often should I recalculate my intake?
A: Recalculate every 4-6 weeks or after significant weight loss (10+ pounds) as your TDEE will decrease with weight loss.
Q5: Should I eat back exercise calories?
A: If your TDEE already includes your exercise activity, do not eat back exercise calories. If you use a sedentary TDEE and track exercise separately, you may eat back some exercise calories.