1. What is TDEE?

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including basal metabolic rate (BMR) and physical activity. It represents your maintenance calories.

2. How Does the Calculator Work?

The calculator uses the simple weight loss formula:

Where:

• \( TDEE \) — Your total daily energy expenditure in kcal/day
• 500 — The recommended daily caloric deficit for steady weight loss

Explanation: A 500 kcal daily deficit typically results in about 0.5 kg (1 lb) of weight loss per week, considered a safe and sustainable rate.

3. Importance of Caloric Deficit

Details: Creating a caloric deficit is the fundamental requirement for weight loss. This calculator helps determine the appropriate calorie intake for gradual, sustainable weight loss.

4. Using the Calculator

Tips: Enter your calculated TDEE (from a TDEE calculator) to determine your weight loss calorie target. For accurate results, ensure your TDEE calculation accounts for your activity level.

5. Frequently Asked Questions (FAQ)

Q1: Why subtract 500 calories?
A: A 500 kcal daily deficit creates a 3500 kcal weekly deficit, which equals about 0.5 kg (1 lb) of fat loss per week - a safe and sustainable rate.

Q2: Can I create a larger deficit?
A: While possible, deficits larger than 500-750 kcal/day may lead to muscle loss, nutrient deficiencies, and metabolic slowdown.

Q3: How accurate is this calculation?
A: It provides a good estimate, but individual results may vary based on metabolism, body composition, and other factors.

Q4: Should I adjust my calories as I lose weight?
A: Yes, as you lose weight your TDEE decreases, so you should recalculate periodically (every 4-5 kg) for continued progress.

Q5: What if I'm very active?
A: Highly active individuals may need smaller deficits to maintain energy levels and performance - consider starting with a 250-300 kcal deficit.