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Weight Loss Formula:
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The Nutritional Needs Calculator For Weight Loss calculates your daily calorie target and macronutrient distribution for effective and sustainable weight loss based on your Total Daily Energy Expenditure (TDEE).
The calculator uses the weight loss formula:
Where:
Macronutrient Distribution: The calculator provides a balanced macronutrient ratio of 30% protein, 40% carbohydrates, and 30% fat for optimal weight loss results.
Details: A 500-calorie daily deficit creates a 3500-calorie weekly deficit, which typically results in about 0.5 kg (1 lb) of weight loss per week. This moderate approach promotes sustainable fat loss while preserving muscle mass.
Tips: Enter your calculated TDEE value in kcal. The calculator will automatically determine your weight loss calorie target and optimal macronutrient distribution. Ensure your TDEE is accurately calculated for best results.
Q1: Why a 500-calorie deficit?
A: A 500-calorie deficit creates sustainable weight loss of about 0.5 kg per week, which is recommended for long-term success and muscle preservation.
Q2: How do I calculate my TDEE?
A: TDEE can be calculated using online calculators that consider your age, gender, weight, height, and activity level, or through professional metabolic testing.
Q3: Can I adjust the macronutrient ratios?
A: While the calculator uses a balanced approach, individual needs may vary based on activity level, preferences, and specific health conditions.
Q4: Is this suitable for everyone?
A: This calculator provides general guidance. Individuals with specific medical conditions or athletes may require personalized nutritional plans.
Q5: How often should I recalculate my needs?
A: Recalculate every 4-6 weeks or after significant weight changes (5+ kg) to ensure your calorie target remains appropriate.