BMI TDEE

Calculate your TDEE (Total Daily Energy Expenditure), then create a deficit of 10-25% by eating fewer calories. A 500-calorie daily deficit typically results in 1 pound of weight loss per week, since 1 pound equals approximately 3,500 calories.

BMR is your resting calorie need for basic body functions. TDEE is BMR multiplied by your activity level - your total daily calorie burn. A calorie deficit is eating fewer calories than your TDEE to create weight loss.

The Mifflin-St Jeor equation is considered most accurate for the general population. Harris-Benedict is older but still reliable. Katch-McArdle accounts for body composition and can be more accurate if you know your body fat percentage.

A moderate deficit of 10-20% (300-500 calories) is sustainable and safe. Aggressive deficits of 25%+ can work short-term but may lead to muscle loss, metabolic slowdown, and difficulty maintaining the diet long-term.

Generally no. Losing more than 2 pounds per week often involves muscle loss, which lowers your metabolism. It can also lead to nutrient deficiencies, fatigue, and unsustainable eating patterns. Aim for 1-2 pounds per week.

Zigzag cycling alternates between higher and lower calorie days while maintaining the same weekly average. This can help prevent metabolic adaptation and make dieting more flexible. For example, eating at maintenance 2 days and in a larger deficit 5 days.

Use a food tracking app like MyFitnessPal or Cronometer. Weigh your food for accuracy, especially calorie-dense items like oils, nuts, and grains. Track consistently for 2-4 weeks to see patterns and adjust as needed.

Common reasons include underestimating food intake, overestimating exercise calories, water retention from new exercise or high sodium, hormonal changes, or metabolic adaptation. Track more carefully and be patient - weight loss isn't always linear.

If you calculated TDEE including your exercise, don't eat back exercise calories. If you used sedentary TDEE, you can eat back 25-50% of exercise calories since fitness trackers often overestimate calorie burn.

Generally 1,200 calories for women and 1,500 for men, but this varies by size, age, and activity. Going too low can cause muscle loss, nutrient deficiencies, metabolic slowdown, and difficulty maintaining the diet.

Recalculate every 10-15 pounds of weight loss or if your weight loss stalls for 2-3 weeks. Your calorie needs decrease as you lose weight, so periodic adjustments are necessary for continued progress.

Meal timing has minimal impact on weight loss compared to total calories. Intermittent fasting can help some people control calories, but the deficit itself matters most. Eat when it fits your schedule and helps you stick to your calorie goal.

Occasional higher-calorie days are fine if they fit your weekly average. However, large binges can undo several days of deficit. Consider incorporating treats into your daily calories or using zigzag cycling for more flexibility.

While calories determine weight loss, macros affect body composition and satiety. Prioritize protein (0.8-1g per lb bodyweight) to preserve muscle, include healthy fats for hormones, and use carbs to fuel activity and recovery.

TEF is the energy cost of digesting food, typically 8-10% of total calories. Protein has the highest TEF (~20-30%), followed by carbs (~5-10%) and fats (~0-5%). This is already factored into most calorie calculations.

Both are beneficial. Strength training preserves muscle mass during weight loss, while cardio increases calorie burn. A combination is ideal - strength training 2-3x per week plus moderate cardio for heart health and additional calorie burn.

Chronic stress increases cortisol, which can promote fat storage (especially belly fat), increase appetite, and cause water retention. Manage stress through sleep, exercise, meditation, and realistic deficit goals to support weight loss.

Yes, through portion control, eating whole foods, eliminating liquid calories, and intuitive eating. However, calorie counting provides precision and helps you understand food portions, making it easier to maintain weight loss long-term.

Focus on high-volume, low-calorie foods like vegetables, lean proteins, and fruits. These provide satiety with fewer calories. Minimize calorie-dense processed foods, liquid calories, and foods that don't keep you full.

Gradually increase calories to your new maintenance level (usually higher than your deficit but lower than your original intake). Continue tracking initially, maintain exercise habits, and monitor your weight weekly to catch regain early.