1. What is TDEE and Caloric Deficit?

TDEE (Total Daily Energy Expenditure) represents the total number of calories your body burns in a day. A caloric deficit occurs when you consume fewer calories than your TDEE, leading to weight loss.

2. How Does the Calculator Work?

The calculator uses the simple formula:

Where:

• \( TDEE \) — Total Daily Energy Expenditure (kcal/day)
• \( Deficit \) — Desired caloric deficit (kcal/day)

Explanation: To lose weight, you need to consume fewer calories than your body burns. A deficit of 500 kcal/day typically leads to about 1 pound (0.45 kg) of weight loss per week.

3. Importance of Caloric Deficit

Details: Creating an appropriate caloric deficit is essential for sustainable weight loss. Too large a deficit can lead to muscle loss and metabolic slowdown, while too small may not produce noticeable results.

4. Using the Calculator

Tips: Enter your calculated TDEE and desired daily deficit. For healthy weight loss, aim for a deficit between 300-1000 kcal/day depending on your current weight and goals.

5. Frequently Asked Questions (FAQ)

Q1: 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.

Q2: What's a safe caloric deficit?
A: Generally 500-1000 kcal/day deficit is recommended, leading to 1-2 pounds of weight loss per week.

Q3: Can I create a deficit through exercise alone?
A: While possible, combining diet and exercise is most effective for creating a sustainable deficit.

Q4: What if I'm not losing weight with this deficit?
A: Your TDEE estimate might be inaccurate, or you may need to adjust your deficit after metabolic adaptation.

Q5: Should I adjust my calories as I lose weight?
A: Yes, as you lose weight your TDEE decreases, so you'll need to recalculate periodically.