1. What is TDEE and Deficit?

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day. A calorie deficit is when you consume fewer calories than your TDEE, which leads to weight loss.

2. How Does the Calculator Work?

The calculator uses the simple formula:

Where:

• \( TDEE \) — Your total daily energy expenditure in kcal
• \( Deficit \) — The calorie deficit you want to maintain in kcal

Explanation: By subtracting your desired deficit from your TDEE, you get the daily calorie target for weight loss.

3. Importance of Calorie Deficit

Details: Creating a calorie 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) and your desired daily deficit. The calculator will show your daily calorie target for weight loss.

5. Frequently Asked Questions (FAQ)

Q1: How do I calculate 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 calorie deficit?
A: Generally 300-500 kcal/day for moderate weight loss, or up to 1000 kcal/day for more aggressive loss (under supervision).

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

Q4: Why am I not losing weight despite a deficit?
A: Possible reasons include inaccurate TDEE estimation, metabolic adaptation, or water retention.

Q5: 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 activity level to maintain the same deficit.