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Weight Loss Formula:
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The Weight Loss And Fitness Calculator estimates the daily calorie deficit by comparing your Total Daily Energy Expenditure (TDEE) with your daily calorie intake. This helps determine if you're in a calorie deficit for weight loss or a surplus for muscle gain.
The calculator uses the simple formula:
Where:
Explanation: A positive deficit indicates weight loss potential, while a negative value (surplus) indicates potential weight gain.
Details: Calculating calorie deficit is essential for effective weight management, fitness goal setting, and creating personalized nutrition plans for optimal results.
Tips: Enter your TDEE (calculated from BMR and activity level) and your actual daily calorie intake. Both values must be positive numbers for accurate calculation.
Q1: What is TDEE and how is it calculated?
A: TDEE (Total Daily Energy Expenditure) is the total calories you burn in a day, including BMR and physical activity. It can be estimated using various formulas based on age, weight, height, and activity level.
Q2: What is a healthy calorie deficit for weight loss?
A: A deficit of 500-1000 calories per day is generally recommended for safe and sustainable weight loss of 0.5-1 kg (1-2 lbs) per week.
Q3: Can I use this calculator for muscle gain?
A: Yes, by creating a small calorie surplus (negative deficit), typically 250-500 calories above maintenance for lean muscle growth.
Q4: How accurate are TDEE calculations?
A: TDEE estimates are approximations. Individual variations in metabolism, NEAT (Non-Exercise Activity Thermogenesis), and other factors can affect actual energy expenditure.
Q5: Should I track macros as well as calories?
A: While calorie balance determines weight changes, macronutrient distribution (protein, carbs, fats) affects body composition, energy levels, and overall health.