🧬Biology 🧪Chemistry 🧱Construction 📅Everyday Life 💵Finance 🍳Food 🥗Nutrition & Diet

Vitamin A Calculator

Calculate vitamin a requirements, recommended daily allowances, and meal plans with ease.

🥗

Nutritional Inputs

Enter maintenance calories, target deficit, or body weight.

Daily Maintenance Calories (kcal)

Target Calorie Deficit (kcal)

Target Daily Energy Intake

1,800 kcal / day ~1.0 lbs (0.45 kg) Fat Loss per Week

💡

Nutrition Tip

A 500 kcal daily deficit yields approximately 1 lb of fat loss per week (3,500 kcal total weekly deficit).

Nutritional Science & Metabolic Methodology

📐

Formulas

Target Calories = TDEE - Deficit (500 kcal = -0.45kg/wk)

Applies standard dietary energy balance equations and macro ratio distributions.

📢

Important Diet Disclaimer

Extreme calorie restriction (<1,200 kcal/day) is unsafe without clinical supervision. Consult a dietitian.

How to Calculate Daily Nutrient Targets Step-by-Step

Follow these simple steps for dietary planning:

Determine Total Daily Energy Expenditure (TDEE)

Calculate your maintenance calories based on age, sex, weight, and activity level.

Choose Weight Loss or Gain Deficit/Surplus

Select a moderate 300–500 kcal daily deficit for fat loss or surplus for muscle growth.

View Target Calorie & Macro Distribution

Instantly view calculated daily target calories and daily protein/carbs/fat gram split.

Detailed Insights & FAQ

ℹ️ About this Calculation

Proper energy intake and protein distribution prevent lean muscle loss during calorie-restricted diets.

Variable Glossary

Input

TDEE / Deficit

Maintenance energy and target deficit.

Output

Target Intake / Fat Loss

Calorie target and estimated weekly weight loss.

Frequently Asked Questions

How much protein should I eat per day during a calorie deficit?

Fitness researchers recommend consuming 1.6 to 2.2 grams of protein per kilogram of body weight (0.7–1.0g per lb) to preserve lean muscle while losing fat.

What is the thermic effect of food (TEF)?

TEF represents the energy expended to digest and process nutrients (~20-30% for protein, 5-10% for carbs, 0-3% for fats).