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What is TDEE?

TDEE (Total Daily Energy Expenditure) is the total calories you burn per day — your BMR multiplied by an activity factor. It is the baseline for setting a calorie target.

How many calories should I cut to lose weight?

A daily deficit of about 500 kcal yields roughly 0.5 kg of fat loss per week. CaloNote compares mild, moderate and aggressive deficits for you.

Is a 500-calorie deficit safe?

For most adults a 500 kcal/day deficit is safe and sustainable. Avoid going below 1,200 kcal/day for women or 1,500 for men without medical supervision.