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: A positive deficit means you're consuming fewer calories than you burn, leading to weight loss. A negative value indicates a calorie surplus.

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 separately) and your actual daily 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 deficit for mild weight loss (0.5-1 lb/week) or 500-1000 kcal/day for more aggressive loss (1-2 lb/week).

Q2: How do I calculate my TDEE?
A: TDEE can be estimated using online calculators that account for your basal metabolic rate (BMR) and activity level.

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

Q4: Can calorie deficit be too large?
A: Yes, deficits >1000 kcal/day can lead to muscle loss, nutrient deficiencies, and metabolic slowdown.

Q5: Should I maintain the same deficit continuously?
A: Periodic "diet breaks" at maintenance calories may help prevent metabolic adaptation during prolonged weight loss.