Use our calorie deficit calculator for weight loss and plan your calorie intake accordingly.

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User Guide for Calorie Deficit Calculator

The Calorie Deficit Calculator is a user-friendly tool designed to help individuals calculate their total daily energy expenditure (TDEE) and determine the calorie intake needed to maintain their current weight or achieve specific weight loss goals.

How to Use the Calorie Deficit Calculator

1. Enter Your Details:
   • Weight: Enter your weight in kilograms.
   • Height: Enter your height in centimeters.
   • Age: Enter your age in years.
   • Gender: Select your gender from the dropdown menu.
   • Activity Level: Choose the option that best describes your average level of daily physical activity.
2. Calculate:
   • Click the “Calculate” button to compute your TDEE and suggested calorie intakes for various weight loss goals.
3. View Results:
   • The results will be displayed in a table format, showing your TDEE and the calorie intake required to maintain your weight, as well as the intake needed to lose 0.25 kg, 0.50 kg, or 1 kg per week.

Understanding the Calculations

The Calorie Deficit Calculator uses the following formulas to compute your calorie needs:

1. Basal Metabolic Rate (BMR):
   • For males: 𝐵𝑀𝑅=10×weight (kg)+6.25×height (cm)−5×age (years)+5BMR=10×weight (kg)+6.25×height (cm)−5×age (years)+5
   • For females: 𝐵𝑀𝑅=10×weight (kg)+6.25×height (cm)−5×age (years)−161BMR=10×weight (kg)+6.25×height (cm)−5×age (years)−161
2. Total Daily Energy Expenditure (TDEE):
   • 𝑇𝐷𝐸𝐸=𝐵𝑀𝑅×Activity FactorTDEE=BMR×Activity Factor
   • Activity factors vary based on the level of daily physical activity, from sedentary (1.2) to super active (1.9).
3. Calorie Deficits for Weight Loss:
   • To lose weight, you need to consume fewer calories than your TDEE.
   • A deficit of 500 calories per day typically results in a weight loss of about 0.5 kg per week.
   • The calculator provides suggested daily calorie intakes to achieve a weight loss of 0.25 kg, 0.50 kg, or 1 kg per week by subtracting 250, 500, and 1000 calories, respectively, from the TDEE.

Tips for Effective Use

• Ensure all inputs are accurate to get the most reliable calculations.
• Regularly update your details in the calculator as you lose weight or change your activity level to keep your goals on track.
• Combine the use of this calculator with dietary adjustments and physical activities recommended by health professionals.

This user guide aims to assist users in effectively using the Calorie Deficit Calculator to manage their dietary plans for weight maintenance or weight loss. Understanding the science behind the tool can also provide a clearer insight into how changes in your diet can impact your weight goals.

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