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 calorie deficit formula:

Where:

• \( TDEE \) — Total Daily Energy Expenditure (kcal/day)
• \( percentage \) — Desired calorie deficit percentage

Explanation: The equation calculates your daily calorie intake for weight loss by subtracting a percentage of your TDEE.

3. Importance of Calorie Deficit

Details: Creating a calorie deficit is essential for weight loss. A moderate deficit (typically 10-25%) is recommended for sustainable weight loss without extreme hunger or muscle loss.

4. Using the Calculator

Tips: Enter your TDEE in kcal/day and desired deficit percentage (typically 10-25%). All values must be valid (TDEE > 0, percentage between 0-100).

5. Frequently Asked Questions (FAQ)

Q1: What percentage deficit is recommended?
A: 10-25% is generally recommended for sustainable weight loss. More than 25% may be difficult to maintain.

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

Q3: Is a larger deficit better for faster weight loss?
A: While larger deficits lead to faster weight loss initially, they're harder to maintain and may cause muscle loss and metabolic adaptation.

Q4: Should I adjust my deficit as I lose weight?
A: Yes, as you lose weight your TDEE decreases, so you may need to recalculate periodically.

Q5: What if I'm not losing weight at this calorie level?
A: You may need to adjust your TDEE estimate or deficit percentage, as individual metabolism varies.