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Master Your Metabolism

Name: Calorie Deficit Calculator - Safe Weight Loss Plan
Author: Calculator.CL

Science-based weight loss. No fads, just math. Calculate your personalized calorie deficit to reach your goals.

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The Science of Weight Loss

Weight loss boils down to thermodynamics: Calories In vs. Calories Out. To lose weight, you must consume fewer calories than your body burns daily.

Understanding the Terms

BMR (Basal Metabolic Rate): The calories your body burns at complete rest just to keep you alive (breathing, heart beat).
TDEE (Total Daily Energy Expenditure): Your BMR plus all the calories you burn through movement, exercise, and digestion. This is your "Maintenance" number.
Calorie Deficit: The difference between your TDEE and what you eat. A deficit of 500 calories/day roughly equals 1 lb (0.45 kg) of fat loss per week.

Is Fast Weigh Loss Safe?

We generally recommend a moderate deficit (0.5 kg/week). Aggressive deficits (>1000 kcal) often lead to:

Muscle loss instead of fat loss.
Nutrient deficiencies.
Metabolic adaptation (your body slows down to survive).
Binge eating due to extreme hunger.

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Master Your Metabolism

Daily Calorie Target

The Science of Weight Loss

Understanding the Terms

Is Fast Weigh Loss Safe?