1. What Is TDEE?

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

2. Understanding Caloric Deficit

A caloric deficit occurs when you consume fewer calories than your body expends. This forces your body to use stored fat for energy, resulting in weight loss.

Where:

• \( TDEE \) — Total Daily Energy Expenditure (calories)
• \( Deficit \) — Planned calorie reduction (typically 300-500 kcal/day for moderate weight loss)

3. How Weight Loss Works

Details: To lose 1 pound of fat, you need a deficit of approximately 3,500 calories. A daily deficit of 500 calories typically results in about 1 pound of weight loss per week.

4. Using This Calculator

Tips: Enter your calculated TDEE and desired daily deficit. The calculator will show your recommended daily calorie intake for weight loss.

5. Frequently Asked Questions (FAQ)

Q1: How do I calculate my TDEE?
A: TDEE can be estimated using online calculators that consider your age, gender, weight, height, and activity level.

Q2: What's a safe calorie deficit?
A: Generally 300-500 kcal/day for moderate weight loss. Extremely low calories (<1200 for women, <1500 for men) should be medically supervised.

Q3: Why am I not losing weight with a deficit?
A: Common reasons include underestimating food intake, overestimating activity, metabolic adaptation, or water retention.

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

Q5: Is exercise necessary for weight loss?
A: While possible through diet alone, exercise helps preserve muscle mass and allows for more flexible eating.