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TDEE Weight Loss Formula:
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The TDEE (Total Daily Energy Expenditure) weight loss calculation determines the appropriate daily calorie intake for sustainable weight loss by creating a 500-calorie deficit from your maintenance calories.
The calculator uses the weight loss formula:
Where:
Explanation: A 500-calorie daily deficit typically results in about 1 pound (0.45 kg) of weight loss per week, which is considered a safe and sustainable rate.
Details: Creating an appropriate calorie deficit is essential for effective weight loss while maintaining muscle mass, energy levels, and overall health. Too large a deficit can lead to muscle loss and metabolic adaptation.
Tips: Enter your calculated TDEE value in kcal/day. Ensure you have an accurate TDEE measurement from a reliable calculator or assessment for best results.
Q1: Why a 500-calorie deficit?
A: A 500-calorie daily deficit creates a 3500-calorie weekly deficit, which typically results in about 1 pound of fat loss per week - a safe and sustainable rate.
Q2: Can I create a larger deficit for faster results?
A: While possible, larger deficits may lead to muscle loss, nutrient deficiencies, and metabolic slowdown. It's generally recommended not to exceed a 1000-calorie daily deficit.
Q3: How often should I recalculate my calorie needs?
A: Recalculate every 4-6 weeks or after significant weight loss (10+ pounds) as your TDEE will decrease with weight loss.
Q4: What if I'm not losing weight with this calculation?
A: Your TDEE estimate may be inaccurate, you may be underestimating food intake, or metabolic adaptations may have occurred. Consider consulting a nutrition professional.
Q5: Should exercise calories be added to this calculation?
A: If your TDEE already includes your exercise expenditure, no additional calories should be added. If using basal metabolic rate only, exercise calories should be accounted for.