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Weight Loss Calorie Formula:
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The weight loss calorie formula calculates your daily calorie needs for sustainable weight loss by subtracting 500 calories from your Total Daily Energy Expenditure (TDEE). This creates a moderate calorie deficit that typically results in losing about 0.5 kg (1 lb) per week.
The calculator uses the weight loss formula:
Where:
Explanation: A 500-calorie daily deficit creates a 3500-calorie weekly deficit, which equals approximately 0.5 kg (1 lb) of fat loss per week.
Details: Creating a consistent calorie deficit is the fundamental principle of weight loss. A moderate deficit of 500 calories per day is sustainable, preserves muscle mass, and promotes healthy, long-term weight management.
Tips: Enter your calculated TDEE value in kcal. Make sure to use an accurate TDEE calculation that considers your age, gender, weight, height, and activity level for the most precise results.
Q1: Why subtract 500 calories specifically?
A: A 500-calorie deficit creates a sustainable weight loss of about 0.5 kg (1 lb) per week, which is considered safe and manageable for most people.
Q2: Can I create a larger calorie deficit for faster results?
A: While larger deficits may produce faster initial weight loss, they can lead to muscle loss, nutrient deficiencies, and metabolic adaptation that makes long-term maintenance difficult.
Q3: What if I'm very active or an athlete?
A: Highly active individuals may need to adjust the deficit based on their training intensity and goals. Consult with a sports nutritionist for personalized advice.
Q4: Should I adjust my calorie intake as I lose weight?
A: Yes, as you lose weight, your TDEE decreases. Recalculate your TDEE every 4-6 weeks or after significant weight changes to maintain the appropriate deficit.
Q5: Is this calculator suitable for everyone?
A: This calculator provides general guidance. Individuals with medical conditions, pregnant or breastfeeding women, and those with specific dietary needs should consult healthcare professionals.