1. What is TDEE and Caloric Deficit?

TDEE (Total Daily Energy Expenditure) represents the total number of calories you burn in a day. A caloric 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 caloric 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 Caloric Deficit

Details: Creating a caloric deficit is the fundamental requirement for weight loss. The size of the deficit determines the rate of weight loss, though extreme deficits can be unhealthy.

4. Using the Calculator

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

5. Frequently Asked Questions (FAQ)

Q1: How do I calculate my TDEE?
A: TDEE can be estimated using BMR (Basal Metabolic Rate) multiplied by an activity factor (1.2-2.5 depending on activity level).

Q2: What's a safe caloric deficit?
A: Generally 250-1000 kcal/day deficit is safe. Very large deficits should be supervised by a healthcare professional.

Q3: Will I lose exactly 1 pound per week with 500 kcal deficit?
A: While 3500 kcal ≈ 1 pound of fat, actual weight loss varies due to water weight, metabolic adaptation, and other factors.

Q4: Should I eat back exercise calories?
A: If your TDEE already accounts for exercise, don't eat them back. If using sedentary TDEE, you may eat some back.

Q5: Why am I not losing weight despite a deficit?
A: Possible reasons include inaccurate tracking, metabolic adaptation, water retention, or underestimating calorie intake.