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Weight Loss Calories Formula:
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TDEE (Total Daily Energy Expenditure) represents the total number of calories your body burns in a day, including basal metabolic rate and physical activity. A calorie deficit of 500 kcal/day creates a sustainable weight loss of about 0.5 kg (1 lb) per week.
The calculator uses the weight loss calories formula:
Where:
Explanation: This formula creates a moderate calorie deficit that promotes steady weight loss while maintaining energy levels and preserving muscle mass.
Details: Creating a consistent calorie deficit is the fundamental principle of weight loss. A 500 kcal deficit is widely recommended as it's sustainable, promotes fat loss rather than muscle loss, and allows for gradual, maintainable weight reduction.
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 for the most precise results.
Q1: Why subtract 500 calories specifically?
A: A 500-calorie deficit creates approximately 0.5 kg (1 lb) of weight loss per week, which is considered a safe and sustainable rate that minimizes muscle loss.
Q2: Can I create a larger calorie deficit for faster results?
A: While possible, larger deficits may lead to muscle loss, nutrient deficiencies, and metabolic adaptation that makes long-term weight maintenance difficult.
Q3: Should I adjust my calorie intake as I lose weight?
A: Yes, as you lose weight, your TDEE decreases. Recalculate your TDEE every 4-6 weeks and adjust your calorie intake accordingly.
Q4: What if I'm very active or an athlete?
A: Highly active individuals may need a smaller deficit to maintain performance and recovery. Consult with a sports nutritionist for personalized advice.
Q5: Are all calories equal for weight loss?
A: While calorie balance determines weight loss, nutrient quality affects hunger, energy levels, and body composition. Focus on nutrient-dense foods within your calorie target.