1. What is a Net Calorie Deficit Calculator?

Definition: This calculator determines your net calorie deficit by subtracting exercise calories from your gross calorie deficit.

Purpose: It helps individuals track their effective calorie deficit for weight loss, accounting for both dietary reduction and exercise expenditure.

2. How Does the Calculator Work?

The calculator uses the formula:

Where:

• Net Deficit — Effective calorie deficit after accounting for exercise
• Gross Deficit — Calorie deficit from diet alone
• Exercise Calories — Calories burned through physical activity

Explanation: Your total calorie deficit comes from both eating fewer calories (gross deficit) and burning calories through exercise.

3. Importance of Net Deficit Calculation

Details: Calculating net deficit helps avoid excessive calorie restriction and provides a more accurate picture of your weight loss progress.

4. Using the Calculator

Tips: Enter your gross calorie deficit (typically 300-500 kcal/day for safe weight loss) and estimated exercise calories. Both values must be ≥ 0.

5. Frequently Asked Questions (FAQ)

Q1: What's a healthy net deficit range?
A: Generally 300-1000 kcal/day, with 500 kcal/day resulting in about 1 pound (0.45 kg) of weight loss per week.

Q2: How do I find my gross deficit?
A: Subtract your daily calorie intake from your maintenance calories (TDEE).

Q3: Are exercise calories accurate?
A: Fitness trackers provide estimates; actual values may vary by 10-25%.

Q4: Can net deficit be negative?
A: Yes, if exercise calories exceed your gross deficit, meaning you're in a calorie surplus.

Q5: Should I eat back exercise calories?
A: It depends on your goals - for weight loss, many experts recommend only eating back a portion (50-75%) of exercise calories.