1. What is Calorie Deficit?

A calorie deficit occurs when you consume fewer calories than your body expends. Creating a sustained calorie deficit is the fundamental requirement for weight loss, as it forces your body to use stored fat for energy.

2. How Does the Calculator Work?

The calculator uses the calorie deficit formula:

Where:

• 7700 kcal — Calories in 1 kg of body fat
• Weight Loss — Your target weight loss in kilograms
• Days — Time period for achieving this weight loss

Explanation: The formula calculates the daily calorie deficit needed to lose a specific amount of weight over a given time period.

3. Importance of Calorie Deficit

Details: Understanding your required calorie deficit helps create an effective weight loss plan through diet, exercise, or a combination of both. It provides a scientific basis for setting realistic weight loss goals.

4. Using the Calculator

Tips: Enter your weight loss goal in kilograms and the number of days you want to achieve it in. For healthy weight loss, aim for 0.5-1 kg per week (requiring a 500-1000 kcal daily deficit).

5. Frequently Asked Questions (FAQ)

Q1: Why 7700 calories per kg?
A: Research shows that 1 kg of body fat contains approximately 7700 kilocalories of energy.

Q2: Is the calorie deficit linear?
A: While the formula assumes linearity, actual weight loss may vary due to metabolic adaptations and body composition changes.

Q3: Can I create the deficit through exercise alone?
A: Yes, but combining diet and exercise is often more sustainable and preserves lean muscle mass.

Q4: What's a safe maximum calorie deficit?
A: Generally, don't exceed a 1000 kcal/day deficit without medical supervision to avoid nutrient deficiencies.

Q5: Why isn't my weight loss matching the calculation?
A: Water retention, muscle gain, metabolic adaptation, and measurement errors can affect actual results.