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. A 20% deficit from TDEE is commonly recommended for sustainable weight loss.

2. How Does the Calculator Work?

The calculator uses two simple equations:

Where:

• \( BMR \) — Basal Metabolic Rate (calories burned at rest)
• \( activity\_factor \) — Multiplier based on activity level
• \( 0.2 \) — Represents 20% deficit for weight loss

Explanation: The activity factor accounts for your daily movement and exercise, while the 20% deficit creates an energy imbalance for fat loss without being too extreme.

3. Importance of Calorie Deficit

Details: A 20% deficit from TDEE typically results in losing about 0.5-1% of body weight per week, which is considered safe and sustainable while preserving muscle mass.

4. Using the Calculator

Tips: Enter your calculated BMR (from another calculator or lab test) and select your activity level honestly for accurate results. The calculator will show your maintenance calories and a 20% reduced amount for weight loss.

5. Frequently Asked Questions (FAQ)

Q1: Why 20% deficit?
A: 20% creates a meaningful deficit for weight loss while being sustainable long-term and minimizing muscle loss.

Q2: How often should I recalculate?
A: Recalculate every 10-15 pounds lost or if your activity level changes significantly.

Q3: What if I'm not losing weight at this deficit?
A: You may need to adjust your activity factor or verify your BMR calculation. Metabolic adaptation can occur over time.

Q4: Can I create a larger deficit?
A: While possible, deficits greater than 25% may lead to muscle loss, metabolic slowdown, and nutritional deficiencies.

Q5: Should I eat back exercise calories?
A: The activity factor already accounts for exercise, so no need to eat additional calories unless you're doing extra workouts.