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 the number of calories needed to maintain your current weight.

2. How Does This Calculator Work?

The calculator uses a simple formula:

Where:

• TDEE — Your total daily energy expenditure (maintenance calories)
• 1000 kcal — The daily deficit needed to lose approximately 2 lbs per week

Explanation: A 1000 kcal daily deficit creates a 7000 kcal weekly deficit, which equals approximately 2 lbs of fat loss (since 1 lb of fat ≈ 3500 kcal).

3. Importance of Safe Weight Loss

Details: Losing 1-2 lbs per week is considered safe and sustainable. More rapid weight loss can lead to muscle loss, nutritional deficiencies, and metabolic slowdown.

4. Using the Calculator

Tips: Enter your accurate TDEE (use a TDEE calculator if unsure). The result shows how many calories you should consume daily to lose approximately 2 lbs per week.

5. Frequently Asked Questions (FAQ)

Q1: Is 2 lbs/week too fast?
A: 2 lbs/week is the upper limit of what's generally considered safe. Those with lower body weight may want to aim for 1 lb/week (500 kcal deficit).

Q2: What if my calculated calories are very low?
A: Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. If your calculation is below these thresholds, aim for a smaller deficit.

Q3: Will I lose exactly 2 lbs every week?
A: Weight loss isn't perfectly linear due to water fluctuations, but the average over time should be close to 2 lbs/week at this deficit.

Q4: Should I adjust my calories as I lose weight?
A: Yes, recalculate periodically as your TDEE decreases with weight loss to maintain the same deficit.

Q5: What's the best way to create the deficit?
A: A combination of diet and exercise is most sustainable. Extreme calorie restriction alone is difficult to maintain long-term.