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Calorie Deficit Formula:
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A calorie deficit occurs when you consume fewer calories than your body expends. This energy imbalance forces your body to use stored fat for energy, resulting in weight loss over time.
The calculator uses a simple formula:
Where:
Explanation: A positive deficit indicates you're consuming fewer calories than you burn, leading to weight loss. A negative deficit (surplus) indicates weight gain.
Details: Creating a consistent calorie deficit is the fundamental principle behind weight loss. A deficit of 500-1000 calories per day typically results in a safe weight loss of 1-2 pounds per week.
Tips: Enter your estimated TDEE (use a TDEE calculator if unknown) and your daily calorie intake. Both values must be positive numbers measured in kcal/day.
Q1: What is a safe calorie deficit for weight loss?
A: A deficit of 500-1000 calories per day is generally considered safe and sustainable, resulting in 1-2 pounds of weight loss per week.
Q2: Can I create too large of a calorie deficit?
A: Yes, extremely large deficits can lead to muscle loss, nutrient deficiencies, metabolic adaptation, and are generally unsustainable long-term.
Q3: Should I account for exercise calories in my deficit?
A: Yes, your TDEE should include all physical activity. Many people prefer to calculate their base metabolic rate and then add exercise calories separately.
Q4: How often should I recalculate my calorie needs?
A: As you lose weight, your TDEE decreases. Recalculate every 5-10 pounds of weight loss to maintain an appropriate deficit.
Q5: Is calorie deficit the only factor in weight loss?
A: While calorie balance is primary, nutrient quality, macronutrient distribution, sleep, stress management, and hormone health also play important roles.