Healthy Weight Loss Calculator

Weight Loss Formula:

\[ Daily\ Calories = BMR \times Activity\ Multiplier - 500 \]

BMR (Basal Metabolic Rate):

kcal

Activity Level:

Daily Calories For Healthy Weight Loss:

Unit Converter ▲

Unit Converter ▼

From:	To:

1. What is the Healthy Weight Loss Calculator?

The Healthy Weight Loss Calculator estimates the daily calorie intake needed for sustainable weight loss by creating a moderate 500-calorie deficit from your maintenance calories.

2. How Does the Calculator Work?

The calculator uses the weight loss formula:

\[ Daily\ Calories = BMR \times Activity\ Multiplier - 500 \]

Where:

\( BMR \) — Basal Metabolic Rate (calories burned at rest)
\( Activity\ Multiplier \) — Factor based on your activity level
\( 500 \) — Calorie deficit for healthy weight loss (approx. 1 lb/week)

Explanation: This formula calculates your maintenance calories and subtracts 500 to create a sustainable deficit for gradual weight loss.

3. Importance of Calorie Deficit for Weight Loss

Details: A moderate calorie deficit of 500 calories per day typically results in losing about 1 pound per week, which is considered a safe and sustainable rate of weight loss.

4. Using the Calculator

Tips: Enter your BMR (use a BMR calculator first if needed) and select your activity level. The calculator will show your recommended daily calorie intake for healthy weight loss.

5. Frequently Asked Questions (FAQ)

Q1: Why a 500-calorie deficit?
A: A 500-calorie deficit creates about 1 pound of weight loss per week, which is considered safe and sustainable without extreme hunger or nutrient deficiencies.

Q2: What if I want to lose weight faster?
A: While larger deficits may lead to faster weight loss, deficits greater than 1000 calories per day are not typically recommended as they can lead to muscle loss and nutritional deficiencies.

Q3: Should I adjust my calories as I lose weight?
A: Yes, as you lose weight, your BMR decreases, so you may need to recalculate your calorie needs periodically for continued progress.

Q4: Are all calories equal for weight loss?
A: While calorie balance determines weight loss, nutrient-dense foods support overall health, energy levels, and satiety during weight loss.

Q5: What if I'm not losing weight at this calorie level?
A: Metabolic rates vary individually. You may need to adjust your calorie intake based on your actual results, and consider consulting a healthcare professional.