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 The Calculator Works

The calculator uses a simple formula:

Where:

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

Explanation: The equation calculates how many calories you should consume daily to achieve your desired deficit for weight loss.

3. Importance Of Caloric Deficit For Weight Loss

Details: Creating a consistent caloric deficit is the fundamental requirement for 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 TDEE (calculated separately or estimated) and your desired daily deficit. Typical deficits range from 300-1000 kcal/day depending on goals and starting weight.

5. Frequently Asked Questions (FAQ)

Q1: How do I know my TDEE?
A: TDEE can be estimated using online calculators that consider your age, gender, weight, height, 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: Should I adjust my deficit as I lose weight?
A: Yes, as you lose weight your TDEE decreases, so you may need to periodically recalculate both your TDEE and deficit.

Q4: Can I create a deficit through exercise instead of diet?
A: Yes, but combining diet and exercise is most effective. Remember exercise calories are often overestimated.

Q5: Why am I not losing weight despite a deficit?
A: Possible reasons include inaccurate TDEE estimation, metabolic adaptation, water retention, or underestimating food intake.