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 the number of calories needed to maintain your current weight.

2. How Does the Calculator Work?

The calculator uses the weight loss formula:

Where:

• \( TDEE \) — Total Daily Energy Expenditure (kcal/day)
• 500 — Recommended daily calorie deficit for steady weight loss

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

3. Importance of Calorie Deficit

Details: Creating a calorie deficit is fundamental for weight loss. This calculator helps determine an appropriate daily calorie intake that promotes steady, healthy weight loss without extreme restriction.

4. Using the Calculator

Tips: Enter your TDEE in kcal/day. The value must be greater than 0. For accurate results, use a recent TDEE calculation from a reliable source.

5. Frequently Asked Questions (FAQ)

Q1: Why subtract 500 calories?
A: A 500 kcal daily deficit creates a 3500 kcal weekly deficit, which typically results in about 1 pound (0.45 kg) of fat loss per week.

Q2: Can I create a larger deficit?
A: While possible, deficits greater than 500-1000 kcal/day are not generally recommended as they may lead to muscle loss and metabolic adaptation.

Q3: What if my TDEE is very low?
A: Women should generally not consume fewer than 1200 kcal/day, and men not fewer than 1500 kcal/day without medical supervision.

Q4: How often should I recalculate?
A: Recalculate your TDEE every 5-10 pounds lost, as your energy needs decrease with weight loss.

Q5: Is exercise necessary for weight loss?
A: While weight loss is primarily achieved through diet, exercise helps preserve muscle mass and provides numerous health benefits.