1. What is TDEE and Caloric Deficit?

TDEE (Total Daily Energy Expenditure) represents the total number of calories you burn in a day. A caloric deficit occurs when you consume fewer calories than your TDEE, leading to weight loss. For bodybuilders, a controlled deficit helps lose fat while preserving muscle mass.

2. How Does the Calculator Work?

The calculator uses a simple equation:

Where:

• \( TDEE \) — Total Daily Energy Expenditure (kcal/day)
• \( Deficit \) — Typically 500 kcal/day for 1 lb/week weight loss

Explanation: The equation calculates the daily calorie intake needed to create a specific deficit for gradual, sustainable weight loss.

3. Importance of Caloric Deficit in Bodybuilding

Details: A moderate deficit (typically 300-500 kcal/day) helps bodybuilders lose fat while minimizing muscle loss. Too large a deficit can lead to muscle catabolism.

4. Using the Calculator

Tips: Enter your TDEE (calculated from activity level and BMR) and desired deficit. A 500 kcal/day deficit typically results in about 1 lb/week weight loss.

5. Frequently Asked Questions (FAQ)

Q1: Why 500 kcal deficit for bodybuilding?
A: A 500 kcal deficit balances fat loss with muscle preservation. Larger deficits may cause muscle loss.

Q2: How do I calculate my TDEE?
A: TDEE = BMR × activity factor. BMR can be calculated using Mifflin-St Jeor or Katch-McArdle formulas.

Q3: Should I adjust macros during cutting?
A: Yes, maintain high protein intake (2.2-2.6g/kg body weight) to preserve muscle during a deficit.

Q4: How often should I recalculate?
A: Reassess TDEE every 4-6 weeks as weight changes, or if activity levels significantly change.

Q5: What if weight loss stalls?
A: Consider a diet break (1-2 weeks at maintenance), then resume deficit, or slightly increase activity.