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)
• \( Deficit \) — Daily caloric deficit for weight loss (kcal/day)

Explanation: The result shows how many calories you should consume daily to achieve your desired weight loss rate.

3. Importance of Caloric Deficit

Details: Creating an appropriate caloric deficit is essential for healthy, sustainable weight loss. A deficit of 500 kcal/day typically leads to about 1 pound (0.45 kg) of weight loss per week.

4. Using the Calculator

Tips: Enter your calculated TDEE and desired daily deficit. Both values must be positive numbers. For most people, deficits between 300-1000 kcal/day are recommended.

5. Frequently Asked Questions (FAQ)

Q1: How do I calculate my TDEE?
A: TDEE can be estimated using online calculators that factor in your basal metabolic rate (BMR) and activity level.

Q2: What's a safe caloric deficit?
A: Generally 300-1000 kcal/day is safe. Very large deficits (>1000 kcal) may cause muscle loss and metabolic slowdown.

Q3: Can I create deficit through exercise only?
A: Yes, but combining diet and exercise is most effective for sustainable weight loss.

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

Q5: What if I'm not losing weight?
A: You may need to adjust your TDEE estimate or deficit, as metabolism can adapt over time.