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Weight Loss Formula:
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The weight loss formula calculates the daily calorie intake needed to achieve weight loss by creating a caloric deficit from your Total Daily Energy Expenditure (TDEE).
The calculator uses the weight loss formula:
Where:
Explanation: Subtracting 500 calories from your TDEE creates a daily deficit that typically results in about 1 pound (0.45 kg) of weight loss per week.
Details: Accurate calorie calculation is essential for effective weight management, ensuring sustainable weight loss while maintaining proper nutrition and energy levels.
Tips: Enter your TDEE in kcal. The value must be valid (TDEE > 0). For best results, use an accurate TDEE calculation that considers your age, weight, height, gender, and activity level.
Q1: Why subtract 500 calories from TDEE?
A: A 500-calorie daily deficit creates a 3,500-calorie weekly deficit, which typically results in about 1 pound (0.45 kg) of weight loss per week.
Q2: Is this calorie deficit safe for everyone?
A: While generally safe for most adults, individuals should consult with a healthcare provider before starting any weight loss program, especially those with medical conditions.
Q3: What if my calculated calories are too low?
A: Never go below 1,200 calories for women or 1,500 calories for men without medical supervision. If your calculated intake is below these levels, consider a smaller deficit or increased physical activity.
Q4: How often should I recalculate my calorie needs?
A: Recalculate every 4-6 weeks or after significant weight loss (10+ pounds) as your TDEE will decrease with weight loss.
Q5: Should I adjust my calorie intake based on exercise?
A: Your TDEE should already account for your activity level. Avoid eating back exercise calories unless you're engaging in extreme endurance activities.