1. What Is This Calculator For?

This calculator helps determine your recommended daily calorie intake for weight loss by accounting for your total energy expenditure and exercise calories burned. It creates a 500 kcal/day deficit for sustainable weight loss.

2. How The Calculation Works

The calculator uses this simple formula:

Where:

• \( TDEE \) — Total Daily Energy Expenditure (your maintenance calories)
• \( Exercise_{burn} \) — Calories burned through exercise
• \( 500 \) — The daily calorie deficit for weight loss

Explanation: The formula creates a 500 kcal daily deficit which typically results in about 1 pound (0.45 kg) of weight loss per week.

3. Importance of Caloric Deficit

Details: Creating a moderate calorie deficit is key for sustainable weight loss. Too large a deficit can lead to muscle loss and metabolic adaptation.

4. Using The Calculator

Tips: Enter your TDEE (use a TDEE calculator if unknown) and estimated exercise calories burned. The result shows your recommended daily intake for weight loss.

5. Frequently Asked Questions (FAQ)

Q1: Why subtract 500 calories?
A: A 500 kcal daily deficit creates about 1 pound/week weight loss, which is considered safe and sustainable.

Q2: How accurate are exercise calorie estimates?
A: Exercise equipment and trackers often overestimate. Consider reducing the entered value by 10-20% for more accuracy.

Q3: Should I eat back all exercise calories?
A: This calculator accounts for exercise, so you don't need to eat additional calories beyond the recommended amount.

Q4: What if I'm very active?
A: Those with high activity levels may need a smaller deficit to maintain energy levels and performance.

Q5: How often should I recalculate?
A: Recalculate every 5-10 pounds lost or if your activity level changes significantly.