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 your body must use stored energy (fat) to make up for the energy shortfall.

2. How Does the Calculator Work?

The calculator uses the calorie deficit formula:

Where:

• \( BMR \) — Basal Metabolic Rate (calories burned at rest)
• \( Activity\;Level \) — Multiplier based on daily activity level
• \( Goal\;Calories \) — Target daily calorie intake

Explanation: The formula calculates your Total Daily Energy Expenditure (TDEE) by multiplying BMR with your activity level, then subtracts your goal calorie intake to determine the deficit.

3. Importance of Calorie Deficit

Details: Understanding and maintaining an appropriate calorie deficit is crucial for sustainable weight loss. A deficit of 500-1000 calories per day typically results in 1-2 pounds of weight loss per week.

4. Using the Calculator

Tips: Enter your BMR in kcal/day, select your activity level from the dropdown, and input your daily calorie goal. All values must be positive numbers.

5. Frequently Asked Questions (FAQ)

Q1: What is a safe calorie deficit?
A: A deficit of 500-1000 calories per day is generally safe and sustainable for most people, resulting in 1-2 pounds of weight loss per week.

Q2: How do I calculate my BMR?
A: BMR can be calculated using equations like Mifflin-St Jeor or Harris-Benedict, which consider age, weight, height, and gender.

Q3: What happens if my deficit is too large?
A: Excessive deficits can lead to muscle loss, nutrient deficiencies, metabolic slowdown, and other health issues.

Q4: Should I adjust my deficit over time?
A: Yes, as you lose weight, your BMR decreases, so you may need to recalculate your deficit periodically.

Q5: Is exercise necessary for creating a deficit?
A: While diet is the primary factor, exercise helps increase the deficit and provides numerous health benefits beyond weight loss.