Tdee Calculator Calorie Deficit For Weight Loss

TDEE Equation:

\[ TDEE = BMR \times activity\_factor \] \[ Calories = TDEE - 500 \]

Weight:

Height:

Age:

years

Gender:

Activity Level:

BMR (Basal Metabolic Rate):

TDEE (Total Daily Energy Expenditure):

Calorie Deficit (500 kcal less than TDEE):

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1. What is TDEE and Calorie Deficit?

TDEE (Total Daily Energy Expenditure) represents the total number of calories you burn each day, including basal metabolic rate (BMR) and physical activity. A calorie deficit of 500 kcal/day is typically recommended for safe weight loss of about 0.5kg per week.

2. How Does the Calculator Work?

The calculator uses the Mifflin-St Jeor Equation for BMR and multiplies by activity factor:

\[ BMR (male) = (10 \times weight) + (6.25 \times height) - (5 \times age) + 5 \] \[ BMR (female) = (10 \times weight) + (6.25 \times height) - (5 \times age) - 161 \] \[ TDEE = BMR \times activity\_factor \] \[ Calories = TDEE - 500 \]

Where:

\( weight \) — Body weight in kilograms
\( height \) — Height in centimeters
\( age \) — Age in years
\( activity\_factor \) — Multiplier based on activity level

3. Importance of Calorie Deficit

Details: Creating a calorie deficit is fundamental for weight loss. A 500 kcal/day deficit typically leads to about 0.5kg weight loss per week, which is considered safe and sustainable.

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, age in years, select gender and activity level. The calculator will show your BMR, TDEE, and recommended calorie intake for weight loss.

5. Frequently Asked Questions (FAQ)

Q1: Why 500 calorie deficit?
A: A 500 kcal/day deficit creates about 0.5kg/week weight loss, which is sustainable and minimizes muscle loss.

Q2: Should I eat below my BMR?
A: Generally no. Eating below BMR can slow metabolism and cause nutrient deficiencies.

Q3: How accurate is TDEE calculation?
A: It's an estimate. Individual variations exist due to body composition, genetics, and NEAT (non-exercise activity thermogenesis).

Q4: When should I recalculate my TDEE?
A: Recalculate every 5-10 kg of weight loss or if your activity level changes significantly.

Q5: Can I create a larger deficit?
A: Larger deficits may lead to faster weight loss but can cause muscle loss, fatigue, and metabolic adaptation.