1. What is Calorie Deficit?

A calorie deficit occurs when you consume fewer calories than your body expends. This is the fundamental principle behind weight loss, as the body taps into stored energy (fat) to make up the difference.

2. How Does the Calculator Work?

The calculator uses the simple formula:

Where:

• \( TDEE \) — Total Daily Energy Expenditure (calories your body burns in a day)
• \( Intake \) — Calories consumed through food and drink

Explanation: The greater the difference between TDEE and intake, the larger the calorie deficit and potential weight loss.

3. Importance of Calorie Deficit

Details: Maintaining an appropriate calorie deficit is crucial for healthy, sustainable weight loss. Too large a deficit can lead to muscle loss and metabolic slowdown.

4. Using the Calculator

Tips: Enter your TDEE (calculated from another calculator or fitness tracker) and your actual calorie intake. Both values must be positive numbers.

5. Frequently Asked Questions (FAQ)

Q1: What's a safe calorie deficit for weight loss?
A: Generally 300-500 kcal/day for mild loss (0.5-1 lb/week) or 500-1000 kcal/day for more aggressive loss (1-2 lb/week).

Q2: Can I create a deficit through exercise alone?
A: Yes, but combining diet and exercise is most effective. Exercise increases TDEE while diet controls intake.

Q3: Why am I not losing weight despite a calculated deficit?
A: Possible reasons include inaccurate tracking, metabolic adaptation, water retention, or underestimating intake.

Q4: Should I maintain the same deficit continuously?
A: Periodic "diet breaks" at maintenance calories can help prevent metabolic slowdown and improve adherence.

Q5: How do I calculate my TDEE?
A: Use online calculators that factor in your age, gender, weight, height, and activity level.