1. What is TDEE?

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

2. How Does the Calculator Work?

The calculator uses the simple formula:

Where:

• \( TDEE \) — Your total daily energy expenditure (calories)
• \( Deficit \) — The calorie deficit you want to maintain (calories)

Explanation: To lose weight, you need to consume fewer calories than you burn. A deficit of 500 kcal/day typically leads to about 1 pound (0.45 kg) of weight loss per week.

3. Importance of Calorie Deficit

Details: Creating a calorie deficit is the fundamental requirement for weight loss. The size of the deficit determines the rate of weight loss.

4. Using the Calculator

Tips: Enter your TDEE (calculated from another calculator or fitness tracker) and your desired deficit. A deficit of 300-500 kcal/day is recommended for sustainable weight loss.

5. Frequently Asked Questions (FAQ)

Q1: What's a safe calorie deficit?
A: Generally 300-500 kcal/day for mild weight loss, up to 1000 kcal/day for more aggressive loss (under supervision).

Q2: Can I create too large a deficit?
A: Yes, very large deficits can lead to muscle loss, metabolic slowdown, and nutritional deficiencies.

Q3: Should calories be adjusted over time?
A: Yes, as you lose weight your TDEE decreases, so your calorie target should be recalculated periodically.

Q4: Are all calories equal for weight loss?
A: While calorie balance determines weight loss, food quality affects satiety, health, and body composition.

Q5: How accurate is TDEE estimation?
A: All TDEE calculators are estimates. Actual needs may vary by ±10-15% based on individual factors.