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Weight Loss Formula:
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The Weight Loss Calculator estimates the daily calorie intake needed to achieve a weight loss of 1 pound per week. It calculates the calorie deficit required based on your Basal Metabolic Rate (BMR) and activity level.
The calculator uses the weight loss formula:
Where:
Explanation: The formula calculates your Total Daily Energy Expenditure (TDEE) by multiplying BMR with your activity factor, then subtracts 500 calories to create the deficit needed for sustainable weight loss.
Details: A calorie deficit is essential for weight loss. Creating a 500-calorie daily deficit typically results in losing about 1 pound per week, which is considered a safe and sustainable rate of weight loss.
Tips: Enter your BMR in kcal, select your activity level from the dropdown menu. The calculator will determine your daily calorie target for effective weight loss.
Q1: What is BMR and how do I calculate it?
A: BMR (Basal Metabolic Rate) is the number of calories your body needs at rest. You can calculate it using various formulas like Mifflin-St Jeor or Harris-Benedict equations.
Q2: Why subtract 500 calories specifically?
A: 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).
Q3: What if I want to lose weight faster?
A: While larger deficits may lead to faster weight loss, deficits greater than 1000 calories per day are not recommended as they can be unsustainable and may lead to muscle loss.
Q4: How accurate are activity factors?
A: Activity factors are estimates. Individual variations in metabolism, NEAT (Non-Exercise Activity Thermogenesis), and exercise intensity can affect actual calorie expenditure.
Q5: Should I adjust my calorie intake over time?
A: Yes, as you lose weight, your BMR decreases. It's recommended to recalculate your calorie needs every 4-6 weeks or after significant weight loss.