Weight Loss Calculator

Weight Loss Formula:

\[ \text{Daily Calories} = \text{BMR} \times \text{Activity} - 500 \]

BMR (Basal Metabolic Rate):

kcal

Activity Level Multiplier:

Daily Calories for Weight Loss:

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1. What is the Weight Loss Calculator?

The Weight Loss Calculator estimates your daily calorie needs for sustainable weight loss based on your Basal Metabolic Rate (BMR) and activity level, creating a 500-calorie deficit for gradual weight loss of about 0.5-1 kg per week.

2. How Does the Calculator Work?

The calculator uses the weight loss formula:

\[ \text{Daily Calories} = \text{BMR} \times \text{Activity} - 500 \]

Where:

\( \text{BMR} \) — Basal Metabolic Rate (calories burned at rest)
\( \text{Activity} \) — Activity level multiplier
\( 500 \) — Calorie deficit for weight loss

Explanation: The formula calculates your maintenance calories (BMR × activity level) and subtracts 500 calories to create a deficit for gradual weight loss.

3. Importance of Calorie Deficit

Details: A 500-calorie daily deficit creates a 3500-calorie weekly deficit, which typically results in about 0.5 kg (1 pound) of weight loss per week. This gradual approach is sustainable and helps preserve muscle mass while losing fat.

4. Using the Calculator

Tips: Enter your BMR (calculated using other formulas like Mifflin-St Jeor or Harris-Benedict) and select your activity level. For accurate results, use a recent BMR calculation and be honest about your activity level.

5. Frequently Asked Questions (FAQ)

Q1: Why a 500-calorie deficit?
A: A 500-calorie deficit is recommended because it creates sustainable weight loss of about 0.5-1 kg per week without being too restrictive.

Q2: Can I create a larger deficit for faster weight loss?
A: While possible, larger deficits may lead to muscle loss, nutrient deficiencies, and are harder to maintain long-term. Consult a healthcare professional before creating larger deficits.

Q3: How do I calculate my BMR?
A: BMR can be calculated using formulas like Mifflin-St Jeor or Harris-Benedict, which consider age, gender, height, and weight. Many online calculators are available.

Q4: Should I adjust my calories as I lose weight?
A: Yes, as you lose weight, your BMR decreases. Recalculate your calorie needs every 4-6 weeks or after significant weight loss.

Q5: Is exercise necessary for weight loss?
A: While weight loss is primarily achieved through diet, exercise helps preserve muscle mass, improves health, and can create additional calorie deficit.