1. What is Calorie Deficit?

A calorie deficit occurs when you consume fewer calories than your body needs to maintain its current weight. This is the fundamental principle behind weight loss.

2. How Does the Calculator Work?

The calculator uses the simple formula:

Where:

• \( Maintenance \) — Your daily calorie needs to maintain current weight
• \( Intake \) — Your actual daily calorie consumption
• \( Deficit \) — The difference between maintenance and intake

Explanation: A consistent daily deficit of 500 kcal typically leads to about 1 pound (0.45 kg) of weight loss per week.

3. Importance of Calorie Deficit

Details: Creating a calorie deficit is essential for weight loss. The size of the deficit determines the rate of weight loss, but extreme deficits can be unhealthy and counterproductive.

4. Using the Calculator

Tips: Enter your maintenance calories (can be estimated using TDEE calculators) and your actual daily calorie intake. Both values must be positive numbers.

5. Frequently Asked Questions (FAQ)

Q1: How big should my calorie deficit be?
A: A deficit of 300-500 kcal/day is generally safe and sustainable for most people, leading to 0.5-1 pound loss per week.

Q2: Can I create a deficit through exercise alone?
A: While possible, it's often easier and more effective to combine dietary changes with exercise for creating a deficit.

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

Q4: Is a larger deficit better for faster weight loss?
A: Extremely large deficits can lead to muscle loss, metabolic slowdown, and nutritional deficiencies. Moderate deficits are more sustainable.

Q5: How often should I recalculate my maintenance calories?
A: As you lose weight, your maintenance needs decrease. Recalculate every 5-10 pounds lost for accurate deficit planning.