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 is the reduction in calorie intake below TDEE needed for 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: This calculation determines your daily calorie target for weight maintenance or loss based on your energy needs.

3. Importance of Calorie Calculation

Details: Accurate calorie calculation is crucial for effective weight management, whether your goal is weight loss, maintenance, or gain.

4. Using the Calculator

Tips: Enter your TDEE (calculate separately or use fitness tracker data), desired deficit (typically 300-500 kcal/day for moderate weight loss), and the date for tracking purposes.

5. Frequently Asked Questions (FAQ)

Q1: How do I determine my TDEE?
A: TDEE can be estimated using online calculators that consider your age, gender, weight, height, and activity level.

Q2: What's a safe calorie deficit?
A: Generally 300-500 kcal/day for gradual weight loss (0.5-1 lb/week). Extreme deficits (>1000 kcal) may be unsustainable.

Q3: Should I eat the same calories every day?
A: Some people prefer calorie cycling (higher on workout days, lower on rest days) for better energy management.

Q4: How often should I recalculate?
A: Reassess TDEE every 5-10 lbs of weight change or if activity levels significantly change.

Q5: Why track by date?
A: Date tracking helps monitor progress over time and adjust strategies as needed.