Home
Back
Weight Loss Formula:
| From: | To: |
The weight loss calorie formula calculates your recommended daily calorie intake for sustainable weight loss by creating a 500-calorie deficit from your Total Daily Energy Expenditure (TDEE).
The calculator uses the weight loss formula:
Where:
Explanation: A 500-calorie daily deficit typically results in about 1 pound (0.45 kg) of weight loss per week, which is considered a safe and sustainable rate.
Details: Creating an appropriate calorie deficit is essential for effective weight management. Too large a deficit can lead to muscle loss and metabolic adaptation, while too small may not produce noticeable results.
Tips: Enter your calculated TDEE value. If you don't know your TDEE, use a TDEE calculator first to determine your maintenance calories based on your age, weight, height, gender, and activity level.
Q1: Why a 500-calorie deficit?
A: A 500-calorie daily deficit creates a 3,500-calorie weekly deficit, which equals approximately 1 pound of fat loss per week, considered a safe and sustainable rate.
Q2: Should I eat below my BMR?
A: It's generally not recommended to eat below your Basal Metabolic Rate (BMR) as this represents the minimum calories needed for basic bodily functions at rest.
Q3: How often should I recalculate my needs?
A: Recalculate your TDEE and calorie needs every 4-6 weeks or after significant weight loss (10+ pounds) as your metabolism adjusts.
Q4: What if I'm not losing weight?
A: If weight loss stalls, consider recalculating your TDEE, ensuring accurate calorie tracking, and potentially adjusting your deficit or incorporating more physical activity.
Q5: Is exercise necessary for weight loss?
A: While weight loss is primarily achieved through diet, exercise provides numerous health benefits, preserves muscle mass, and can create a larger calorie deficit.