1. What is TDEE and Caloric Deficit?

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn each 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)
• \( Deficit \) — Desired caloric deficit (kcal/day)

Explanation: To lose weight, you need to consume fewer calories than you burn. A deficit of 500 kcal/day typically leads to about 1 pound (0.45 kg) of weight loss per week.

3. Importance of Caloric Deficit

Details: Creating an appropriate caloric deficit is crucial for sustainable weight loss without extreme hunger or muscle loss.

4. Using the Calculator

Tips: Enter your TDEE (can be calculated using online calculators) and your desired daily deficit. Typical deficits range from 300-1000 kcal/day.

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 deficit is safe. Very large deficits can cause muscle loss and metabolic slowdown.

Q3: Will I lose exactly 1 pound per week with 500 kcal deficit?
A: While 500 kcal/day deficit equals about 1 pound/week in theory, actual results may vary due to metabolic adaptations.

Q4: Should I adjust my deficit as I lose weight?
A: Yes, as you lose weight your TDEE decreases, so you may need to adjust your calorie intake or increase activity to maintain the same deficit.

Q5: Is it better to create deficit through diet or exercise?
A: Combination is best - diet creates the deficit while exercise helps preserve muscle mass and can increase the deficit.