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Weight Loss Calories Formula:
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The weight loss calories calculation determines the optimal daily calorie intake for sustainable weight loss by subtracting a 500-calorie deficit from your Total Daily Energy Expenditure (TDEE). This creates a moderate deficit that promotes fat loss while preserving muscle mass.
The calculator uses the weight loss calories formula:
Where:
Explanation: A 500-calorie daily deficit creates a 3500-calorie weekly deficit, which typically results in approximately 1 pound (0.45 kg) of weight loss per week.
Details: Creating a moderate calorie deficit is essential for sustainable weight loss. Too large a deficit can lead to muscle loss, metabolic adaptation, and nutrient deficiencies, while too small a deficit may not produce noticeable results.
Tips: Enter your calculated TDEE value in kcal/day. Ensure you have an accurate TDEE measurement from a reliable calculator or professional assessment for best results.
Q1: Why subtract 500 calories specifically?
A: A 500-calorie deficit creates a sustainable weight loss rate of about 1 pound per week, which is considered safe and maintainable for most people.
Q2: Can I create a larger deficit for faster weight loss?
A: While possible, larger deficits (>1000 calories) may lead to muscle loss, fatigue, and metabolic slowdown. It's generally recommended to consult a healthcare professional before creating larger deficits.
Q3: How do I calculate my TDEE accurately?
A: TDEE can be calculated using formulas like Mifflin-St Jeor or Harris-Benedict, multiplied by an activity factor. For most accurate results, consider professional metabolic testing.
Q4: Should I adjust my calories as I lose weight?
A: Yes, as you lose weight, your TDEE decreases. It's important to recalculate your calorie needs every 4-6 weeks or after significant weight changes.
Q5: Is this calculator suitable for everyone?
A: This calculator provides general guidance. Individuals with specific medical conditions, athletes, pregnant women, or those with special dietary needs should consult healthcare professionals for personalized advice.