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Calorie Deficit Formula:
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The Daily Cut Calorie Calculator determines the appropriate daily calorie intake for safe and sustainable weight loss of approximately 1 pound per week by creating a 500-calorie deficit from your Total Daily Energy Expenditure (TDEE).
The calculator uses the calorie deficit formula:
Where:
Explanation: A daily deficit of 500 calories creates a weekly deficit of 3,500 calories, which equals approximately 1 pound of fat loss per week, considered a safe and sustainable rate.
Details: Creating an appropriate calorie deficit is essential for effective weight loss while maintaining muscle mass, energy levels, and overall health. Too large a deficit can lead to muscle loss and metabolic adaptation.
Tips: Enter your accurate TDEE value in kcal/day. Ensure your TDEE calculation accounts for your activity level, age, weight, height, and gender for optimal results.
Q1: Why 500 calories deficit for 1 lb/week?
A: One pound of body fat contains approximately 3,500 calories. A daily deficit of 500 calories × 7 days = 3,500 calories per week = 1 pound fat loss.
Q2: Can I create a larger deficit for faster weight loss?
A: While possible, deficits larger than 1,000 calories/day are not recommended as they can lead to muscle loss, nutrient deficiencies, and metabolic slowdown.
Q3: How do I calculate my TDEE accurately?
A: TDEE can be calculated using formulas like Mifflin-St Jeor or Harris-Benedict, multiplied by an activity factor, or measured through metabolic testing.
Q4: Should I adjust my deficit as I lose weight?
A: Yes, as you lose weight, your TDEE decreases. Recalculate your TDEE every 10-15 pounds lost to maintain an appropriate deficit.
Q5: What if I'm not losing weight with this deficit?
A: You may need to verify your TDEE calculation, track food intake more accurately, account for hidden calories, or consider medical factors affecting metabolism.