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Calorie Intake Formula:
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Calorie intake for weight loss is calculated by subtracting a calorie deficit from your Total Daily Energy Expenditure (TDEE). This creates the energy imbalance needed for fat loss while maintaining adequate nutrition for bodily functions.
The calculator uses the simple formula:
Where:
Explanation: TDEE represents the total calories your body burns in a day, including basal metabolic rate and physical activity. Subtracting a deficit creates the calorie deficit needed for weight loss.
Details: A controlled calorie deficit is essential for sustainable weight loss. Too large a deficit can lead to muscle loss, fatigue, and metabolic adaptation, while too small may not produce noticeable results.
Tips: Enter your TDEE (calculated from BMR and activity level) and desired calorie deficit. Common deficits range from 300-1000 kcal/day depending on individual factors and weight loss goals.
Q1: What is a safe calorie deficit?
A: A deficit of 500-1000 kcal/day is generally safe and sustainable, leading to 0.5-1 kg (1-2 lb) weight loss per week.
Q2: How do I calculate my TDEE?
A: TDEE can be estimated using online calculators that factor in your BMR (based on age, gender, weight, height) and activity level multiplier.
Q3: Should I go below 1200 calories for women or 1500 for men?
A: Generally not recommended without medical supervision, as very low calorie intake can lead to nutrient deficiencies and metabolic slowdown.
Q4: How often should I adjust my calorie intake?
A: Recalculate every 4-6 weeks or after significant weight loss (5-10% of body weight) as your TDEE decreases with weight loss.
Q5: What if I'm not losing weight with the calculated intake?
A: Your TDEE estimate may be inaccurate, you may be underestimating food intake, or metabolic adaptations may have occurred. Consider consulting a professional.