1. What is TDEE?

TDEE (Total Daily Energy Expenditure) represents the total number of calories you burn in a day, including basal metabolic rate (BMR) and activity. For weight loss, a 500 kcal/day deficit is typically recommended for steady, sustainable weight loss.

2. How Does the Calculator Work?

The calculator uses these formulas:

Where:

• \( weight \) — in kilograms
• \( height \) — in centimeters
• \( age \) — in years
• \( activity factor \) — multiplier based on activity level

3. Importance of TDEE Calculation

Details: Knowing your TDEE helps create an effective weight loss plan. A 500 kcal/day deficit typically leads to about 0.5 kg (1 lb) of weight loss per week.

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, age in years, and select your activity level. Be honest about your activity level for accurate results.

5. Frequently Asked Questions (FAQ)

Q1: Why subtract 500 kcal for weight loss?
A: A 500 kcal daily deficit creates about 3500 kcal weekly deficit, which equals approximately 0.5 kg (1 lb) of fat loss per week.

Q2: How accurate is this calculator?
A: It provides estimates based on population averages. Individual variations in metabolism can affect actual energy needs.

Q3: Should I eat exactly the recommended intake?
A: Use it as a starting point. Adjust based on your progress, hunger levels, and energy.

Q4: Can I create a larger deficit for faster weight loss?
A: Larger deficits may lead to faster initial weight loss but can cause muscle loss, metabolic adaptation, and nutritional deficiencies.

Q5: How often should I recalculate my TDEE?
A: Recalculate every 5-10 kg of weight loss or if your activity level changes significantly.