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 (your maintenance calories)
• \( Desired\ Intake \) — The calorie amount you plan to consume daily

Explanation: The difference between what your body burns and what you consume determines your daily deficit, which accumulates to weight loss over time.

3. Importance of Calorie Deficit

Details: Creating an appropriate calorie deficit is crucial for sustainable weight loss. Too large a deficit can lead to muscle loss and metabolic slowdown, while too small may not produce noticeable results.

4. Using the Calculator

Tips: Enter your calculated TDEE and your planned daily calorie intake. Both values must be positive numbers. The calculator will show your daily calorie deficit.

5. Frequently Asked Questions (FAQ)

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

Q2: Can I create deficit through exercise instead of diet?
A: Yes, but diet is typically more effective as exercise burns fewer calories than most people estimate.

Q3: Why am I not losing weight despite a deficit?
A: Common reasons include underestimating intake, overestimating activity, water retention, or metabolic adaptation.

Q4: Should I adjust my deficit as I lose weight?
A: Yes, as you lose weight your TDEE decreases, so your deficit may need recalculation periodically.

Q5: Is bigger deficit always better?
A: No, excessively large deficits can lead to muscle loss, nutrient deficiencies, and metabolic slowdown.