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 calorie level.

2. The 500 Calorie Deficit

The calculator uses the weight loss formula:

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

3. Healthy Weight Loss

Details: Men should generally not consume fewer than 1500 kcal/day without medical supervision to ensure adequate nutrient intake.

4. Using The Calculator

Tips: Enter your calculated TDEE value. The result shows the recommended daily calorie intake for gradual weight loss.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this calculator?
A: It provides a general guideline. Individual results may vary based on metabolism, body composition, and activity changes.

Q2: Can I create a larger deficit?
A: Deficits greater than 500-750 kcal/day are not typically recommended as they may lead to muscle loss and metabolic adaptation.

Q3: Should I adjust as I lose weight?
A: Yes, recalculate your TDEE periodically as your weight changes to maintain the appropriate deficit.

Q4: What if I'm not losing weight?
A: Ensure accurate TDEE calculation, track all food intake precisely, and account for any changes in activity level.

Q5: Is exercise necessary?
A: While weight loss can occur through diet alone, exercise helps preserve muscle mass and provides health benefits.