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TDEE Loss Formula:
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TDEE for fat loss (TDEE_loss) represents your Total Daily Energy Expenditure minus a 500-calorie deficit, which is a commonly recommended daily calorie reduction for sustainable weight loss of approximately 1 pound per week.
The calculator uses the TDEE loss formula:
Where:
Explanation: This calculation creates a moderate calorie deficit that supports steady fat loss while maintaining energy levels and preserving muscle mass.
Details: Accurate TDEE calculation is essential for creating effective weight loss plans. A 500-calorie daily deficit is widely recommended by health professionals as it promotes sustainable weight loss without extreme dietary restrictions.
Tips: Enter your calculated TDEE value in kcal/day. Ensure you have an accurate TDEE measurement from a reliable calculator or assessment before using this tool.
Q1: Why subtract 500 calories specifically?
A: A 500-calorie daily deficit creates a 3500-calorie weekly deficit, which typically results in losing approximately 1 pound of fat per week.
Q2: Is this deficit appropriate for everyone?
A: While generally safe for most adults, individuals with very low TDEE or specific medical conditions should consult a healthcare provider before creating a calorie deficit.
Q3: What if I want to lose weight faster?
A: Larger deficits may lead to faster weight loss but can also cause muscle loss, nutrient deficiencies, and metabolic adaptation. Extreme deficits are not recommended without medical supervision.
Q4: Should I adjust my deficit over time?
A: Yes, as you lose weight, your TDEE decreases, so you may need to recalculate and adjust your calorie intake periodically to maintain the desired deficit.
Q5: What about exercise and activity levels?
A: Your TDEE should already account for your activity level. This calculation provides your target intake for weight loss based on your current energy expenditure.