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Calorie Formula:
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The Calorie Calculator To Lose Weight estimates your daily calorie needs for sustainable weight loss based on your Basal Metabolic Rate (BMR) and activity level, creating a 500-calorie deficit for gradual weight loss of about 0.5-1kg per week.
The calculator uses the formula:
Where:
Explanation: This formula calculates your maintenance calories based on BMR and activity level, then subtracts 500 calories to create a deficit for steady weight loss.
Details: Accurate calorie calculation is essential for sustainable weight loss, helping you create an appropriate calorie deficit without extreme restriction that could harm metabolism or cause nutrient deficiencies.
Tips: Enter your BMR (use a BMR calculator first if needed) and select your activity level. For accurate results, be honest about your activity level and recalculate as your weight or activity changes.
Q1: Why subtract 500 calories specifically?
A: A 500-calorie deficit typically results in losing about 0.5kg per week, which is considered a safe and sustainable rate of weight loss.
Q2: What if I want to lose weight faster?
A: While larger deficits may lead to faster weight loss initially, they're harder to maintain and may cause muscle loss. Consult a healthcare professional before creating larger deficits.
Q3: Should I eat back exercise calories?
A: The activity factor already accounts for your exercise level, so you shouldn't add extra calories for specific workouts when using this calculator.
Q4: How often should I recalculate my calories?
A: Recalculate every 4-6 weeks or after significant weight loss (5+ kg) as your BMR decreases with weight loss.
Q5: Is a 500-calorie deficit appropriate for everyone?
A: While generally safe for most adults, those with very low calorie needs or specific health conditions should consult a healthcare provider for personalized advice.