1. What Is TDEE?

TDEE (Total Daily Energy Expenditure) represents the total number of calories you burn in a day, including basal metabolic rate and physical activity. It's the starting point for calculating weight loss calories.

2. The 500 kcal Deficit Rule

The calculator uses the standard weight loss formula:

Explanation: A 500 kcal daily deficit typically results in about 1 pound (0.45 kg) of fat loss per week, considered a safe and sustainable rate.

3. Importance of Calorie Deficit

Details: Creating a calorie deficit is fundamental for weight loss. This calculator provides a quick estimate for moderate weight loss without extreme restriction.

4. Using the Calculator

Tips: Enter your calculated TDEE in kcal/day. The result shows your recommended daily calorie intake for steady weight loss.

5. Frequently Asked Questions (FAQ)

Q1: Is a 500 kcal deficit right for everyone?
A: While generally safe, individuals with very low TDEE may need smaller deficits. Consult a professional if TDEE is below 1500 kcal.

Q2: How accurate is this calculation?
A: It provides a good starting point, but individual results may vary based on metabolism and adherence.

Q3: Should I adjust my target over time?
A: Yes, as you lose weight your TDEE decreases, requiring periodic recalculation for continued progress.

Q4: What if I'm not losing weight at this target?
A: Verify your TDEE calculation accuracy and track intake precisely. Metabolic adaptations may require adjustments.

Q5: Can I create a larger deficit?
A: Deficits greater than 1000 kcal/day are generally not recommended without medical supervision.