1. What is TDEE and Calorie Deficit?

TDEE (Total Daily Energy Expenditure) represents the total number of calories you burn in a day. A calorie deficit occurs when you consume fewer calories than your TDEE, leading to weight loss.

2. How Does the Calculator Work?

The calculator uses the simple formula:

Where:

• \( TDEE \) — Total Daily Energy Expenditure (kcal/day)
• \( Deficit \) — Desired calorie deficit (kcal/day)

Explanation: To lose weight, you need to consume fewer calories than you burn. A deficit of 500 kcal/day typically leads to about 1 pound (0.45 kg) of weight loss per week.

3. Importance of Calorie Calculation

Details: Accurate calorie calculation helps create sustainable weight loss plans without extreme restrictions that could lead to muscle loss or metabolic slowdown.

4. Using the Calculator

Tips: Enter your TDEE (calculated from activity level and BMR) and desired deficit. Typical deficits range from 250-1000 kcal/day depending on goals and starting weight.

5. Frequently Asked Questions (FAQ)

Q1: How do I determine my TDEE?
A: TDEE can be estimated using online calculators that factor in your BMR (Basal Metabolic Rate) and activity level.

Q2: What's a safe calorie deficit?
A: 250-500 kcal/day for mild weight loss, 500-1000 kcal/day for moderate loss. Extremely low calories (<1200 for women, <1500 for men) should be medically supervised.

Q3: Will I lose weight faster with a bigger deficit?
A: While larger deficits yield faster initial weight loss, they're harder to maintain and may cause muscle loss and metabolic adaptation.

Q4: Should I adjust my calories as I lose weight?
A: Yes, as you lose weight your TDEE decreases, so you may need to periodically recalculate your intake.

Q5: Are all calories equal for weight loss?
A: While calorie balance determines weight loss, nutrient-dense foods support health and satiety better than empty calories.