Home
Back
Weight Loss Intake Formula:
| From: | To: |
Weight Loss Calorie Intake is the recommended daily calorie consumption that creates a 500-calorie deficit from your Total Daily Energy Expenditure (TDEE), promoting safe and sustainable weight loss of approximately 0.5 kg (1 lb) per week.
The calculator uses the weight loss intake formula:
Where:
Explanation: A 500-calorie daily deficit creates approximately 3500 calories deficit per week, which equals about 0.5 kg (1 lb) of fat loss.
Details: Creating an appropriate calorie deficit is essential for sustainable 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 calculated TDEE value in kcal. Ensure you have an accurate TDEE estimation based on your age, weight, height, activity level, and goals.
Q1: Why subtract 500 calories specifically?
A: A 500-calorie daily deficit creates approximately 3500 calories deficit per week, which equals about 0.5 kg (1 lb) of fat loss, considered a safe and sustainable rate.
Q2: Can I create a larger deficit for faster weight loss?
A: While possible, larger deficits may lead to muscle loss, nutrient deficiencies, and metabolic slowdown. 500-calorie deficit is generally recommended for most people.
Q3: Should I adjust my intake as I lose weight?
A: Yes, as you lose weight, your TDEE decreases. Recalculate your TDEE periodically and adjust your intake accordingly to maintain the 500-calorie deficit.
Q4: What if I'm very active or an athlete?
A: Highly active individuals may need smaller deficits or should consult with a sports nutritionist to ensure adequate energy for performance and recovery.
Q5: Are there any health conditions that require special consideration?
A: Yes, individuals with medical conditions such as diabetes, thyroid disorders, or metabolic diseases should consult with a healthcare professional before creating a calorie deficit.