Weight Loss Calculator

How Weight Loss Works

Weight loss fundamentally boils down to a calorie deficit: burning more calories than you consume. Your Total Daily Energy Expenditure (TDEE) is the number of calories your body burns in a day through basic existence (BMR) and activity.

Understanding the Numbers

• Safe Rate: Experts recommend losing 0.5 to 2 lbs (0.25-1 kg) per week. Faster weight loss often results in muscle loss and makes the weight harder to keep off.
• Calorie Deficit: One pound of fat is roughly 3,500 calories. To lose 1 lb per week, you need a daily deficit of about 500 calories.
• Activity Level: Being honest about your activity level is crucial. Overestimating exercise can lead to a smaller deficit than intended.

Tips for Success

1. Prioritize Protein: Eating enough protein helps preserve muscle mass while in a calorie deficit.
2. Sleep Well: Lack of sleep can disrupt hunger hormones and increase cravings.
3. Track Progress: Weigh yourself under consistent conditions (e.g., morning, before eating) to track trends rather than daily fluctuations.