Calorie deficit calculator

Understanding Calories

Calories are a measure of energy, traditionally used to quantify the amount of energy provided by food and drink. In the context of nutrition and dieting, calories refer to the energy people obtain from the food and drink they consume, and the energy they use in physical activity.

How Many Calories Should I Eat in a Day?

Determining the number of calories you should eat in a day varies based on several factors, including your age, weight, height, gender, and activity level.
A commonly used metric for estimating your caloric needs is the Total Daily Energy Expenditure (TDEE). Your TDEE essentially represents your maintenance calories, or the calories needed to maintain your current weight.
To calculate your TDEE, you'll first need to determine your Basal Metabolic Rate (BMR), which is the number of calories your body requires to maintain basic functions like breathing and circulation while at rest. Your BMR is then multiplied by an activity factor that accounts for your level of physical activity, resulting in your TDEE.

The formula to calculate your TDEE:
TDEE = BMR × Activity Factor
BMR: This is the Basal Metabolic Rate, or the number of calories your body needs to maintain basic life-sustaining functions like breathing, circulation, and cell maintenance when you are at rest.
Activity Factor: This is a multiplier that adjusts the BMR to account for the calories burned through physical activity, which includes exercise, as well as other daily activities. This also inherently accounts for the thermic effect of food to some extent.

Calorie Deficit for Weight Loss

The principle of weight loss centers on creating a calorie deficit, meaning you consume fewer calories than your maintenance calories or Total Daily Energy Expenditure (TDEE).
Deducting 500 calories from your TDEE could, in theory, result in about 1 pound (0,45 kg) of weight loss per week, as 1 pound equates to roughly 3,500 calories. A larger hypothetical deficit of 1,000 calories daily could lead to around 2 pounds (0,9 kg) of weight loss per week.
However, extreme caloric reductions can be both unhealthy and unsustainable, warranting a balanced approach to weight loss.
Our online Calorie Deficit Calculator offers a starting point for determining a hypothetical caloric deficit suited to your goals. For personalized dietary advice, consultation with healthcare professionals is always advised.

Maintenance calories

Your body requires a certain number of calories each day to maintain its current weight. This number is known as your Total Daily Energy Expenditure (TDEE). Your TDEE is comprised of several factors, including your Basal Metabolic Rate (BMR), physical activity level, and the thermic effect of food.

Caloric Deficit for Weight Loss

To lose weight, you need to create a caloric deficit, which means you must consume fewer calories than you burn. One pound (0,45 kg) of body weight is generally considered equivalent to 3,500 calories. Therefore, a daily caloric deficit of 500 calories would lead to losing about one pound per week.

How to Use Calories for Weight Management

• Maintaining Weight: Consume the same number of calories as your TDEE.
• Losing Weight: Consume fewer calories than your TDEE.
• Gaining Weight: Consume more calories than your TDEE.

Always consult with a healthcare provider before starting any weight loss program, especially if you have underlying health conditions or are taking medications.

• Calorie calculator
• Body Mass Index
• Basic Metabolic Rate
• TDEE calculator

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