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Calorie Formula:
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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 determining your daily calorie needs for weight management.
The calculator uses the simple formula:
Where:
Explanation: A 500-calorie daily deficit creates approximately 1 pound (0.45 kg) of weight loss per week, which is considered a safe and sustainable rate.
Details: Creating a consistent calorie deficit is the fundamental principle behind weight loss. A moderate deficit of 500 calories per day allows for steady weight loss while maintaining energy levels and preserving muscle mass.
Tips: Enter your calculated TDEE value in kcal/day. The calculator will subtract 500 calories to give you your daily calorie target for weight loss. Ensure your TDEE calculation is accurate for best results.
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, or measured through professional metabolic testing.
Q2: Is a 500-calorie deficit appropriate for everyone?
A: While generally safe for most adults, individuals with very low TDEE may need a smaller deficit. Consult a healthcare provider for personalized advice.
Q3: What if I'm not losing weight with this deficit?
A: You may need to recalculate your TDEE, track calories more accurately, or consider metabolic adaptations that may have occurred.
Q4: Should I adjust my deficit as I lose weight?
A: Yes, as you lose weight, your TDEE decreases, so you'll need to periodically recalculate both your TDEE and calorie target.
Q5: Can I create a larger deficit for faster weight loss?
A: Larger deficits may lead to faster weight loss initially but can cause muscle loss, nutrient deficiencies, and metabolic slowdown. Moderate deficits are generally more sustainable.