1. What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, accounting for your basal metabolic rate (BMR) and physical activity. It's crucial for weight management as it determines your calorie needs.

2. How Does the Calculator Work?

The calculator uses the TDEE equation:

Where:

• \( BMR \) — Basal Metabolic Rate (calories burned at rest)
• \( activity\_factor \) — Multiplier based on activity level (1.2-1.9)

For weight loss: Subtract 500 kcal/day from TDEE to lose approximately 1lb (0.45kg) per week.

3. Importance of Calorie Deficit

Details: A calorie deficit is essential for weight loss. The UK-recommended safe deficit is 500 kcal/day, leading to gradual, sustainable weight loss of about 1lb per week.

4. Using the Calculator

Tips: Enter your BMR (use a BMR calculator if unknown) and select your activity level. The calculator will show your TDEE and recommended calorie intake for weight loss.

5. Frequently Asked Questions (FAQ)

Q1: Why 500 kcal deficit?
A: A 500 kcal daily deficit creates a 3500 kcal weekly deficit, equivalent to approximately 1lb of fat loss, which is considered safe and sustainable.

Q2: How accurate is TDEE calculation?
A: It provides a good estimate but individual variations exist. Adjust based on actual weight changes over 2-4 weeks.

Q3: Should I eat back exercise calories?
A: Not typically, as TDEE already accounts for your regular activity level. Only add calories for exceptional additional exercise.

Q4: What if I'm not losing weight?
A: Re-evaluate your activity factor, ensure accurate calorie tracking, or consult a healthcare professional.

Q5: Is this suitable for everyone?
A: Those with medical conditions or specific needs should consult a dietitian or doctor before starting a calorie deficit.