1. What is TDEE?

TDEE (Total Daily Energy Expenditure) represents the total number of calories you burn in a day, including basal metabolic rate and physical activity. It's the starting point for determining calorie needs for weight loss.

2. How Does the Calculator Work?

The calculator uses the weight loss formula:

Where:

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

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

3. Importance of Calorie Deficit

Details: Creating a calorie deficit is fundamental for weight loss. The 500 kcal deficit is recommended as it leads to gradual weight loss that's more likely to be maintained long-term.

4. Using the Calculator

Tips: Enter your calculated TDEE value. The calculator will subtract 500 kcal to give your recommended daily intake for weight loss. For accurate results, use a reliable TDEE calculator first.

5. Frequently Asked Questions (FAQ)

Q1: Why subtract 500 calories?
A: A 500 kcal daily deficit creates about 1 pound (0.45 kg) of weight loss per week, which is considered safe and sustainable by health organizations.

Q2: Should I eat fewer than 1200 (women) or 1500 (men) calories?
A: No. The Mayo Clinic recommends women don't go below 1200 kcal/day and men below 1500 kcal/day without medical supervision.

Q3: What if I'm not losing weight with this deficit?
A: Your TDEE may have been overestimated. Re-evaluate your activity level or consult a nutritionist.

Q4: Can I create a larger deficit for faster weight loss?
A: Larger deficits may lead to faster initial weight loss but can cause muscle loss, nutritional deficiencies, and metabolic adaptation.

Q5: How often should I recalculate my needs?
A: Recalculate every 10-15 pounds lost, as your TDEE decreases with weight loss.