1. What Is TDEE?

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn each day, including basal metabolic rate and physical activity. It represents your maintenance calories.

2. How Does The Calculator Work?

The calculator uses a simple weight loss formula:

Where:

• \( TDEE \) — Your total daily energy expenditure in kcal/day
• \( 500 \) — The recommended daily caloric 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.

3. Importance Of Caloric Deficit

Details: Creating a caloric deficit is fundamental for weight loss. A moderate deficit like 500 kcal/day is sustainable and helps preserve muscle mass while losing fat.

4. Using The Calculator

Tips: Enter your TDEE in kcal/day. The calculator will subtract 500 kcal to give your recommended daily intake for weight loss.

5. Frequently Asked Questions (FAQ)

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

Q2: Can I create a larger deficit?
A: While possible, larger deficits may lead to muscle loss, fatigue, and metabolic adaptation. 500-750 kcal deficit is generally recommended.

Q3: How do I calculate my TDEE?
A: TDEE can be estimated using online calculators that consider your age, gender, weight, height, and activity level.

Q4: Should I adjust my calories as I lose weight?
A: Yes, as you lose weight your TDEE decreases, so you should recalculate periodically (every 5-10 pounds lost).

Q5: Is this calculator suitable for everyone?
A: Those with special medical conditions or very low body fat should consult a healthcare professional before creating a caloric deficit.