How to calculate a calorie deficit
To calculate a calorie deficit, first determine your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using online calculators.
BMR is the calories you burn at rest, while TDEE includes all daily activities.
For example, a 30-year-old woman who is 5'6" and weighs 180 lbs might have a TDEE of 2416 calories/day.
Subtract 500-1000 calories from this to create a safe deficit, aiming for 1-2 pounds of weight loss per week.
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