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 your maintenance calories.

2. How The Calculator Works

The calculator uses the weight loss formula:

Where:

• \( TDEE \) — Your total daily energy expenditure
• \( 1000 \) — Recommended daily calorie deficit for fast weight loss

Explanation: A 1000 kcal daily deficit leads to about 2 pounds (0.9 kg) of weight loss per week, considered the maximum safe rate.

3. Importance Of Calorie Deficit

Details: Creating a calorie deficit is essential for weight loss. This calculator provides a safe but aggressive deficit for those wanting faster results.

4. Using The Calculator

Tips: Enter your TDEE (use a TDEE calculator if unknown). The result shows how many calories you should consume daily for fast weight loss.

5. Frequently Asked Questions (FAQ)

Q1: Is a 1000 kcal deficit safe for everyone?
A: No, this is an aggressive deficit best for those with significant weight to lose. Those closer to goal weight should aim for 500 kcal deficit.

Q2: How do I calculate my TDEE?
A: Use online TDEE calculators that factor in your age, gender, weight, height, and activity level.

Q3: What if I feel too hungry on this plan?
A: Focus on high-volume, low-calorie foods like vegetables and lean proteins. Consider reducing deficit to 500 kcal if needed.

Q4: Will I lose muscle with this deficit?
A: Some muscle loss is possible. Maintain protein intake (1.6-2.2g/kg body weight) and strength training to minimize it.

Q5: How long should I maintain this deficit?
A: Not recommended for more than 12 weeks continuously. Take maintenance breaks periodically.