1. What is TDEE and Calorie Deficit?

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn each day. A calorie deficit occurs when you consume fewer calories than your TDEE, leading to weight loss.

2. How Does the Calculator Work?

The calculator uses the formula:

Where:

• \( TDEE \) — Total Daily Energy Expenditure (kcal/day)
• \( Deficit \) — Calorie deficit (kcal/day)

Explanation: The equation calculates your recommended daily calorie intake for weight loss based on your energy expenditure and desired deficit.

3. Importance of Calorie Deficit

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

4. Using the Calculator

Tips: Enter your TDEE (use a TDEE calculator if unknown) and desired daily calorie deficit. The calculator will show your recommended daily intake and projected weekly weight loss.

5. Frequently Asked Questions (FAQ)

Q1: What's a safe calorie deficit?
A: 300-500 kcal/day is generally safe and sustainable. Extremely large deficits can be counterproductive.

Q2: How is weekly weight loss calculated?
A: Based on the principle that 7700 kcal deficit ≈ 1 kg of fat loss (3500 kcal ≈ 1 lb).

Q3: Should I adjust my deficit as I lose weight?
A: Yes, as you lose weight your TDEE decreases, so you may need to recalculate periodically.

Q4: Is exercise necessary for weight loss?
A: While not strictly necessary, exercise increases your TDEE and provides health benefits beyond weight loss.

Q5: What about macronutrients?
A: While calories determine weight loss, macronutrient balance affects body composition and satiety.