Best TDEE Calculator To Lose Weight

TDEE Equation for Weight Loss:

\[ TDEE = (10 \times weight + 6.25 \times height - 5 \times age - 161) \times activity\ factor - 500 \]

Weight:

Height:

Age:

years

Activity Factor:

TDEE for Weight Loss:

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1. What is TDEE for Weight Loss?

Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a day. For weight loss, we subtract 500 calories from your maintenance TDEE to create a sustainable calorie deficit for losing approximately 0.5-1 kg per week.

2. How Does the Calculator Work?

The calculator uses the TDEE equation for weight loss:

\[ TDEE = (10 \times weight + 6.25 \times height - 5 \times age - 161) \times activity\ factor - 500 \]

Where:

\( weight \) — Body weight in kilograms (kg)
\( height \) — Height in centimeters (cm)
\( age \) — Age in years
\( activity\ factor \) — Multiplier based on activity level (1.2-1.9)
\( 500 \) — Calorie deficit for weight loss

Explanation: The equation first calculates your Basal Metabolic Rate (BMR), then multiplies by your activity level to get maintenance calories, and finally subtracts 500 calories for weight loss.

3. Importance of TDEE Calculation

Details: Accurate TDEE calculation is crucial for effective weight management. Creating a 500-calorie daily deficit typically results in losing about 0.5 kg per week, which is considered a safe and sustainable rate of weight loss.

4. Using the Calculator

Tips: Enter your current weight in kg, height in cm, age in years, and select your activity level based on your typical weekly exercise routine. All values must be valid (weight > 0, height > 0, age between 1-120).

5. Frequently Asked Questions (FAQ)

Q1: Why subtract 500 calories for weight loss?
A: A 500-calorie daily deficit creates a 3500-calorie weekly deficit, which equals approximately 0.5 kg of fat loss per week, considered a safe and sustainable rate.

Q2: What if I want to lose weight faster?
A: While faster weight loss might be tempting, deficits larger than 1000 calories per day are not recommended as they can lead to muscle loss, nutrient deficiencies, and metabolic adaptation.

Q3: How accurate is this calculation?
A: This provides a good estimate, but individual variations exist. Monitor your progress and adjust as needed based on your actual weight loss results.

Q4: Should I eat back exercise calories?
A: The activity factor already accounts for your exercise level, so you should not eat additional calories for exercise when following this calculated TDEE for weight loss.

Q5: When should I recalculate my TDEE?
A: Recalculate every 4-6 weeks or after significant weight loss (5+ kg), as your calorie needs decrease with lower body weight.