Q1: How do I calculate my daily calorie needs?
Start with your TDEE (Total Daily Energy Expenditure), then adjust based on your goal: Maintain weight = TDEE, Lose weight = TDEE - 500 calories, Gain weight = TDEE + 500 calories. A 500-calorie deficit/surplus typically results in ~1 lb/week change.
Q2: Why subtract 500 calories to lose weight?
A 500-calorie daily deficit creates a 3,500-calorie weekly deficit, which equals approximately 1 pound of fat loss per week. This is a safe, sustainable rate. Larger deficits may cause muscle loss, metabolic slowdown, and are harder to maintain.
Q3: Is 500 calories the right deficit for everyone?
No, the right deficit varies. Factors include: current weight (larger people can handle bigger deficits), activity level, metabolism, and health status. Start with 300-500 calories and adjust based on results. Never go below 1,200 calories/day (women) or 1,500 (men) without medical supervision.
Q4: How often should I recalculate my calorie needs?
Recalculate every 5-10 pounds of weight change, or if your activity level changes significantly. As you lose weight, your TDEE decreases, so you'll need to adjust calories to continue progress. Regular recalculation prevents plateaus.
Q5: What if I'm not losing/gaining weight as expected?
If progress stalls, reassess: Are you tracking accurately? Has activity changed? Is your TDEE calculation correct? Adjust calories by 100-200 calories and monitor for 2-3 weeks. Consider factors like water retention, muscle gain, or metabolic adaptation.
Q6: Should I eat the same calories every day?
You can vary daily calories as long as weekly average matches your target. Some people prefer consistent daily intake, while others use calorie cycling (higher on workout days, lower on rest days). Both approaches work - choose what's sustainable for you.