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Weight Loss Formula:
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The Weight Loss Calculator determines your recommended daily calorie intake for steady weight loss by subtracting 500 calories from your Total Daily Energy Expenditure (TDEE). This creates a caloric deficit that typically results in about 1 pound of weight loss per week.
The calculator uses a simple formula:
Where:
Explanation: A 500-calorie daily deficit creates a 3500-calorie weekly deficit, which equals approximately 1 pound of fat loss (since 1 pound of fat ≈ 3500 calories).
Details: Creating a moderate caloric deficit is the most scientifically validated approach to weight loss. A 500-calorie deficit is generally sustainable and minimizes muscle loss while promoting fat loss.
Tips: Enter your TDEE in kcal/day. For accurate results, use a recent TDEE calculation from a reliable source or calculator. The value must be greater than 500 to create a safe deficit.
Q1: Is a 500-calorie deficit right for everyone?
A: While generally safe for most adults, those with lower TDEEs may need a smaller deficit. Consult a healthcare provider for personalized advice.
Q2: What if I want to lose weight faster?
A: Deficits larger than 500-750 calories/day are not typically recommended without medical supervision as they may lead to muscle loss and metabolic adaptation.
Q3: Should I adjust my calories as I lose weight?
A: Yes, as you lose weight your TDEE decreases, so you should recalculate periodically (every 5-10 lbs lost).
Q4: What about macronutrients?
A: While calories determine weight loss, macronutrient balance (protein, carbs, fats) affects body composition and satiety.
Q5: Why am I not losing weight at this calorie level?
A: Possible reasons include inaccurate TDEE estimation, metabolic adaptation, water retention, or underestimating food intake.