1. What is TDEE for Weight Loss?

TDEE (Total Daily Energy Expenditure) for weight loss calculates the number of calories you should consume daily to lose weight at a safe and sustainable rate of about 0.5-1 kg per week by creating a 500-calorie deficit.

2. How Does the Calculator Work?

The calculator uses the TDEE weight loss equation:

Where:

• \( BMR \) — Basal Metabolic Rate (kcal/day)
• \( activity\ factor \) — Multiplier based on activity level (1.2-1.9)
• \( 500 \) — Calorie deficit for weight loss

Explanation: This equation calculates your maintenance calories then subtracts 500 calories to create a deficit for gradual weight loss.

3. Importance of TDEE Calculation

Details: Accurate TDEE calculation is crucial for effective weight management, ensuring you create an appropriate calorie deficit without compromising nutrition or metabolic health.

4. Using the Calculator

Tips: Enter your BMR in kcal/day and select your appropriate activity factor. For accurate results, use a recent BMR calculation from a reliable source or calculator.

5. Frequently Asked Questions (FAQ)

Q1: Why subtract 500 calories?
A: A 500-calorie daily deficit typically results in about 0.5 kg (1 lb) of weight loss per week, which is considered safe and sustainable.

Q2: What if I want to lose weight faster?
A: While larger deficits may lead to faster weight loss, deficits greater than 1000 calories daily are not recommended without medical supervision.

Q3: How often should I recalculate my TDEE?
A: Recalculate every 4-6 weeks or after significant weight loss (5+ kg) as your BMR decreases with weight loss.

Q4: Can I use this for weight gain?
A: For weight gain, you would add 250-500 calories instead of subtracting, depending on your goals.

Q5: Are there any limitations to this calculation?
A: Individual variations in metabolism, medical conditions, medications, and body composition can affect actual calorie needs.