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 weight loss formula:

Macronutrients are calculated as:

• Protein: \( \text{Calories} \times \text{Protein\%} \div 4 \)
• Carbs: \( \text{Calories} \times \text{Carbs\%} \div 4 \)
• Fat: \( \text{Calories} \times \text{Fat\%} \div 9 \)

Explanation: The calculator first determines your target calorie intake, then distributes these calories according to your specified macronutrient percentages.

3. Importance of Macronutrient Balance

Details: Proper macronutrient distribution is crucial for preserving muscle mass during weight loss, maintaining energy levels, and supporting overall health.

4. Using the Calculator

Tips: Enter your TDEE (use a TDEE calculator if unknown), desired deficit (typically 300-500 kcal/day for moderate weight loss), and preferred macronutrient percentages (must total 100%).

5. Frequently Asked Questions (FAQ)

Q1: What's a safe caloric deficit?
A: Generally 300-500 kcal/day for 0.5-1 lb/week loss, or 20-25% of TDEE for more aggressive deficits.

Q2: What are typical macro percentages?
A: Common splits are 30% protein, 40% carbs, 30% fat; or 40% protein, 30% carbs, 30% fat for higher protein diets.

Q3: Why calculate macros in grams?
A: Grams are more practical for meal planning than percentages. Protein and carbs provide 4 kcal/g, fat provides 9 kcal/g.

Q4: Should I adjust my macros as I lose weight?
A: Yes, recalculate periodically as your TDEE decreases with weight loss to maintain your deficit.

Q5: Is this suitable for special diets (keto, etc.)?
A: Yes, just adjust the percentages accordingly (e.g., 5% carbs for keto, 60% fat for high-fat diets).