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Weight Loss Formula:
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The weight loss calorie formula calculates the daily calorie intake needed for sustainable weight loss by subtracting a 500-calorie deficit from your Basal Metabolic Rate (BMR). This creates a moderate deficit that typically results in losing about 1 pound per week.
The calculator uses the weight loss formula:
Where:
Explanation: This formula provides a safe and sustainable approach to weight loss by creating a moderate calorie deficit while maintaining adequate nutrition.
Details: A 500-calorie daily deficit is widely recommended by health professionals as it typically results in losing about 1 pound (0.45 kg) per week, which is considered a safe and sustainable rate of weight loss.
Tips: Enter your calculated BMR in kcal. The calculator will subtract 500 calories to determine your recommended daily intake for weight loss. Always consult with a healthcare provider before starting any weight loss program.
Q1: Why subtract 500 calories specifically?
A: A 500-calorie deficit creates approximately 3,500 calories deficit per week, which equals about 1 pound of fat loss, considered a safe and sustainable rate.
Q2: Should I eat below my BMR for weight loss?
A: It's generally not recommended to eat below your BMR as this represents the calories your body needs for basic functions. The 500-calorie deficit is subtracted from your total daily energy expenditure, not just BMR.
Q3: Is this appropriate for everyone?
A: Individual needs vary based on activity level, health status, and weight loss goals. This provides a general estimate but should be personalized with professional guidance.
Q4: What if I have a very low BMR?
A: If your calculated weight loss calories seem too low (under 1200 for women or 1500 for men), consult a healthcare provider or dietitian for personalized advice.
Q5: How often should I recalculate my needs?
A: Recalculate every 4-6 weeks or after significant weight loss (10+ pounds), as your BMR decreases with weight loss.