About TDEE & Eating at a Calorie Deficit

Your Total Daily Energy Expenditure (TDEE) is the number of calories your body burns in a day through basic functions and activity. To lose weight, you need to consume fewer calories than this number.

Estimating TDEE

Online calculators combine your age, weight, height and activity level to estimate how much you burn. It's only a starting point—track your intake and results to fine‑tune.

Creating a Deficit

A moderate deficit of 250–500 calories per day is usually sustainable. Larger deficits may speed up loss but can increase hunger and fatigue.

Remember that TDEE changes as you lose weight. Recalculate periodically and adjust your intake to keep progress steady.