1. What is TDEE?

TDEE (Total Daily Energy Expenditure) represents the total number of calories you burn in a day, including basal metabolic rate and physical activity. It's the starting point for calculating weight loss calories.

2. How Does the Calculator Work?

The calculator uses the simple formula:

This creates a daily deficit of 500 calories, which typically results in about 1 pound (0.45 kg) of weight loss per week.

3. Importance of Safe Caloric Deficit

Details: A 500-calorie daily deficit is generally considered safe and sustainable for most people. Larger deficits may lead to muscle loss, nutritional deficiencies, and metabolic slowdown.

4. Using the Calculator

Tips: Enter your accurately calculated TDEE. The result shows how many calories you should consume daily for safe weight loss. Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision.

5. Frequently Asked Questions (FAQ)

Q1: Is 500 calories always the right deficit?
A: For most people, yes. Those with lower TDEE may need smaller deficits (250-300 kcal/day) to avoid excessively low calorie intake.

Q2: Will I lose exactly 1 pound per week?
A: Weight loss varies based on individual factors. The 1 lb/week is an average estimate (3500 kcal = 1 lb fat).

Q3: Should I adjust my calories as I lose weight?
A: Yes, recalculate your TDEE every 5-10 pounds lost, as your energy needs decrease with weight loss.

Q4: What if I'm not losing weight at this calorie level?
A: Double-check your TDEE calculation and food tracking accuracy. Metabolic adaptations may require periodic adjustments.

Q5: Can I create deficit through exercise instead of diet?
A: Yes, but combining diet and exercise is most effective. Very high exercise deficits are hard to maintain consistently.