1. What is Calorie Deficit?

A calorie deficit occurs when you consume fewer calories than your body expends. It's the fundamental principle behind weight loss, as your 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 deficit (surplus) means you're consuming more than you burn, leading to weight gain.

3. Importance of Calorie Deficit

Details: Maintaining an appropriate calorie deficit is crucial for healthy, sustainable weight loss. A deficit of 500 kcal/day typically results in about 1 pound (0.45 kg) of weight loss per week.

4. Using the Calculator

Tips: Enter your TDEE (can be calculated using a TDEE calculator) and your actual calorie intake. Both values must be positive numbers.

5. Frequently Asked Questions (FAQ)

Q1: What's a safe calorie deficit?
A: Generally, 300-500 kcal/day deficit is safe for most people. Extreme deficits (>1000 kcal/day) can be counterproductive.

Q2: Why am I not losing weight despite a calorie deficit?
A: Possible reasons include water retention, inaccurate tracking, metabolic adaptation, or overestimating your TDEE.

Q3: Should I create a deficit through diet or exercise?
A: A combination is best - diet for creating the deficit, exercise for maintaining muscle and overall health.

Q4: How do I know my TDEE accurately?
A: Use an online calculator as a starting point, then adjust based on your actual weight changes over time.

Q5: Can calorie deficit affect energy levels?
A: Yes, especially with large deficits. Proper nutrition and gradual deficits help maintain energy levels.