Caloric Recommendation for Weight Loss

Calorie Recommendations for Weight Loss

To lose weight, you need to create a calorie deficit by consuming fewer calories than you burn. However, it's important to do this safely and sustainably.

Safe Calorie Deficit

A safe rate of weight loss is 0.5-1 kg (1-2 lbs) per week. This typically requires a daily calorie deficit of 250-500 calories below your TDEE.

Calculating Your Target

Target Calories = TDEE - 250 to 500

For example, if your TDEE is 2000 calories, aim for 1500-1750 calories per day for gradual weight loss.

Important Considerations

• Don't go below 1200 calories per day for women or 1500 for men without medical supervision
• Focus on nutrient-dense foods to ensure you're getting essential vitamins and minerals
• Combine calorie reduction with regular exercise for best results
• Track your progress and adjust as needed

Remember, sustainable weight loss is about long-term lifestyle changes, not extreme restrictions.

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