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 Does the Calculator Work?

The calculator uses the weight loss formula:

Where:

• \( TDEE \) — Your total daily energy expenditure in kcal/day
• \( 500 \) — Recommended daily calorie deficit for safe weight loss

Explanation: A 500 kcal daily deficit typically results in about 1 pound (0.45 kg) of weight loss per week.

3. Importance of Calorie Deficit

Details: Creating a calorie deficit is fundamental for weight loss. A moderate deficit of 500 kcal/day is generally sustainable and healthy.

4. Using the Calculator

Tips: Enter your TDEE in kcal/day. The value must be valid (greater than 0). The calculator will subtract 500 kcal for a healthy weight loss rate.

5. Frequently Asked Questions (FAQ)

Q1: Is a 500 kcal deficit appropriate for everyone?
A: While generally safe for most adults, those with lower TDEE may need a smaller deficit. Consult a healthcare provider for personalized advice.

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: Can I create a larger deficit for faster weight loss?
A: Deficits larger than 500-750 kcal/day are not generally recommended without medical supervision as they may lead to muscle loss and nutritional deficiencies.

Q4: Should I adjust my calories as I lose weight?
A: Yes, as your weight decreases, your TDEE will decrease and you may need to recalculate your calorie needs.

Q5: Are all calories equal for weight loss?
A: While calorie deficit drives weight loss, nutrient-dense foods support overall health and may help with satiety during weight loss.