1. What is TDEE and Caloric Deficit?

TDEE (Total Daily Energy Expenditure) is the number of calories you burn each day, including basal metabolic rate and activity. 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 two main equations:

Where:

• \( TDEE \) — Total Daily Energy Expenditure (kcal/day)
• \( deficit \) — Daily caloric deficit (kcal/day)
• \( loss \) — Desired weight loss (kg)
• 7700 — Approximate kcal in 1 kg of body fat

Explanation: The first equation calculates your daily calorie target, while the second estimates how long it will take to reach your goal based on your deficit.

3. Importance of Sustainable Weight Loss

Details: A moderate deficit of 300-500 kcal/day is generally recommended for sustainable weight loss of 0.5-1 kg per week. Extreme deficits can lead to muscle loss and metabolic adaptation.

4. Using the Calculator

Tips: For accurate results, use a recent TDEE calculation from a reliable source. The deficit should typically be 20-25% of your TDEE for sustainable weight loss.

5. Frequently Asked Questions (FAQ)

Q1: Why 7700 kcal per kg?
A: This is the approximate energy contained in 1 kg of body fat, though individual results may vary slightly.

Q2: Will I lose exactly this amount?
A: This is an estimate. Actual results depend on consistency, metabolic adaptation, water retention, and other factors.

Q3: Is a larger deficit better?
A: Not necessarily. Deficits >1000 kcal/day may cause muscle loss, fatigue, and are harder to maintain long-term.

Q4: How often should I recalculate?
A: Reassess every 4-6 weeks as your weight and TDEE change with weight loss.

Q5: What if my weight loss stalls?
A: Consider recalculating your TDEE, ensuring accurate tracking, or consulting a nutrition professional.