1. What is Calorie Deficit for Cutting?

A calorie deficit is when you consume fewer calories than your body expends, leading to weight loss. For cutting (fat loss while preserving muscle), a moderate deficit of 500-1000 kcal/day is typically recommended.

2. How Does the Calculator Work?

The calculator uses the simple formula:

Where:

• \( \text{TEE} \) — Total Energy Expenditure (your daily calorie burn)
• \( 500 \text{ to } 1000 \) — Recommended daily deficit for sustainable fat loss

Explanation: The calculator subtracts your chosen deficit from your TEE to determine your daily calorie target for cutting.

3. Importance of Proper Calorie Deficit

Details: A proper deficit allows for steady fat loss while minimizing muscle loss. Too large a deficit can lead to muscle loss, fatigue, and metabolic adaptation.

4. Using the Calculator

Tips: Enter your accurate TEE (from a TDEE calculator or metabolic testing) and select your desired deficit level. Beginners should start with a moderate (500 kcal) deficit.

5. Frequently Asked Questions (FAQ)

Q1: How much weight will I lose with this deficit?
A: A 500 kcal/day deficit yields ~1 lb/week loss, 750 kcal ~1.5 lbs/week, and 1000 kcal ~2 lbs/week (varies by individual).

Q2: Can I use a larger deficit for faster results?
A: Deficits >1000 kcal/day are not recommended as they often lead to muscle loss and metabolic slowdown.

Q3: Should I adjust my deficit as I lose weight?
A: Yes, recalculate periodically as your TEE decreases with weight loss (every 4-6 weeks).

Q4: What if I'm not losing weight at this deficit?
A: Your TEE may have been overestimated, or you may need to track intake more carefully.

Q5: How should I distribute these calories?
A: Prioritize protein (1.6-2.2g/kg body weight), then balance fats and carbs based on preference.