1. What is TDEE and Caloric Deficit?

TDEE (Total Daily Energy Expenditure) represents the total number of calories you burn 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 calorie reduction for weight loss (kcal/day)

Explanation: The equation calculates your target daily calorie intake for weight loss by subtracting your desired deficit from your TDEE.

3. Importance of Caloric Deficit

Details: Creating a caloric deficit is the fundamental principle behind weight loss. A moderate deficit of 300-500 kcal/day typically leads to sustainable weight loss of 0.5-1 lb per week.

4. Using the Calculator

Tips: Enter your TDEE (calculated from another calculator or fitness tracker) and your desired daily deficit. Typical deficits range from 300-1000 kcal/day depending on your goals and current weight.

5. Frequently Asked Questions (FAQ)

Q1: What's a safe caloric deficit?
A: For most people, 300-500 kcal/day is safe and sustainable. Very large deficits (>1000 kcal/day) should be supervised by a professional.

Q2: How do I know my TDEE?
A: TDEE can be estimated using online calculators that consider your age, gender, weight, height, and activity level.

Q3: Can I create a deficit through exercise instead of diet?
A: Yes, but combining diet and exercise is most effective. Remember that exercise calories are often overestimated.

Q4: What if I'm not losing weight at this calorie target?
A: Your TDEE may have been overestimated, or you may need to adjust your deficit after tracking for a few weeks.

Q5: Should I adjust my calories as I lose weight?
A: Yes, as you lose weight your TDEE decreases, so you may need to periodically recalculate your target calories.