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Weight Loss Formula:
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The Mayo Clinic Calorie Calculator helps determine your daily calorie needs for weight loss by subtracting a calorie deficit from your Total Daily Energy Expenditure (TDEE). This approach is recommended by the Mayo Clinic for sustainable weight loss.
The calculator uses the simple formula:
Where:
Explanation: To lose weight, you need to consume fewer calories than you burn. A moderate deficit typically ranges from 300-500 calories per day for steady weight loss.
Details: Accurate calorie calculation helps create a sustainable weight loss plan that preserves muscle mass while promoting fat loss. The Mayo Clinic recommends aiming for 1-2 pounds of weight loss per week.
Tips: Enter your calculated TDEE (from an online calculator or professional assessment) and your desired calorie deficit. The calculator will show your recommended daily calorie intake for weight loss.
Q1: What is a safe calorie deficit?
A: A deficit of 300-500 calories per day is generally safe and sustainable for most people, leading to 0.5-1 pound of weight loss per week.
Q2: Should I eat fewer calories than calculated?
A: Very low calorie diets (<1200 kcal for women, <1500 kcal for men) should only be done under medical supervision.
Q3: How do I know my TDEE?
A: TDEE can be estimated using online calculators that factor in your age, gender, weight, height, and activity level.
Q4: Why isn't my weight changing with this calorie target?
A: Your TDEE may need adjustment, or you may need to track calories more accurately. Plateaus are normal and may require recalculating.
Q5: Is exercise necessary for weight loss?
A: While you can lose weight through diet alone, exercise helps preserve muscle mass and can increase your calorie deficit.