1. What is TDEE?

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including basal metabolic rate and physical activity. It represents the energy your body needs to maintain its current weight.

2. How Does the Calculator Work?

The calculator uses the fat loss formula:

Where:

• \( TDEE \) — Total Daily Energy Expenditure (kcal/day)
• 500 — Recommended daily calorie deficit for steady fat loss

Explanation: A 500 kcal daily deficit creates about 1 pound (0.45 kg) of fat loss per week, which is considered a safe and sustainable rate.

3. Importance of Calorie Deficit

Details: Creating a calorie deficit is essential for fat loss. Too large a deficit can lead to muscle loss and metabolic slowdown, while too small may not produce noticeable results.

4. Using the Calculator

Tips: Enter your calculated TDEE in kcal/day. The calculator will subtract 500 kcal to determine your daily calorie target for fat loss.

5. Frequently Asked Questions (FAQ)

Q1: Is a 500 kcal deficit right for everyone?
A: While 500 kcal is a general guideline, individuals with lower TDEE may need a smaller deficit (250-300 kcal) to avoid excessive hunger and muscle loss.

Q2: How do I calculate my TDEE?
A: TDEE can be estimated using online calculators that consider your age, gender, weight, height, and activity level.

Q3: Should I adjust my calories as I lose weight?
A: Yes, as you lose weight your TDEE decreases, so you should recalculate periodically to maintain the deficit.

Q4: What if I'm not losing weight at this calorie level?
A: You may need to verify your TDEE calculation, track intake more accurately, or consider metabolic adaptations.

Q5: Can I create the deficit through exercise instead of diet?
A: While possible, it's generally easier and more reliable to create most of the deficit through diet while using exercise for health benefits.