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Weight Loss Intake Formula:
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The weight loss intake formula calculates your recommended daily calorie intake for sustainable weight loss by subtracting a 500-calorie deficit from your Total Daily Energy Expenditure (TDEE).
The calculator uses the weight loss intake formula:
Where:
Explanation: A 500-calorie daily deficit creates a 3500-calorie weekly deficit, which is equivalent to approximately 1 pound of fat loss per week.
Details: Creating a consistent calorie deficit is the fundamental principle behind weight loss. This calculator helps determine the appropriate calorie intake for sustainable weight loss without extreme restriction.
Tips: Enter your TDEE value in kcal/day. If you don't know your TDEE, use a TDEE calculator first to determine your maintenance calories before using this calculator.
Q1: Is a 500-calorie deficit appropriate for everyone?
A: While 500 calories is a standard deficit, individual needs may vary. Those with lower TDEE may need a smaller deficit to avoid excessive restriction.
Q2: Can I create a larger deficit for faster weight loss?
A: Larger deficits may lead to faster weight loss initially but can be difficult to maintain and may cause muscle loss and metabolic adaptation.
Q3: Should I adjust my intake as I lose weight?
A: Yes, as you lose weight, your TDEE decreases, so you should recalculate your intake every 4-6 weeks or after significant weight loss.
Q4: What if I'm very active?
A: Highly active individuals may tolerate a larger deficit, but it's important to ensure adequate energy for performance and recovery.
Q5: Is weight loss only about calories?
A: While calories are fundamental, nutrient quality, macronutrient balance, and other factors also play important roles in overall health and body composition.