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 a simple weight loss formula:

Where:

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

Explanation: A 500 kcal daily deficit typically results in about 1 pound (0.45 kg) of weight loss per week, which is considered a safe and sustainable rate.

3. Importance Of Calorie Deficit

Details: Creating a calorie deficit is essential for weight loss. This calculator helps determine the appropriate calorie intake to achieve a moderate deficit without extreme restriction.

4. Using The Calculator

Tips: Enter your TDEE in kcal/day. The value must be positive. For accurate results, use a recent TDEE calculation from a reliable source or calculator.

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 1 pound of fat loss (since 1 pound of fat ≈ 3500 kcal).

Q2: Can I create a larger deficit?
A: While possible, deficits larger than 500-750 kcal/day may lead to muscle loss, fatigue, and metabolic adaptation that slows weight loss.

Q3: How do I know my TDEE?
A: TDEE can be estimated using online calculators that consider your age, gender, weight, height, and activity level.

Q4: Should I adjust my calories as I lose weight?
A: Yes, as you lose weight your TDEE decreases, so you may need to recalculate periodically to maintain the deficit.

Q5: Is this calculator suitable for everyone?
A: Those with medical conditions or very high/low body weight should consult a healthcare professional before starting a weight loss plan.