Estimating Calorie Deficit for Weight Loss Based on Total Daily Energy Expenditure

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To determine the aggressiveness of your calorie deficit for weight loss, it's important to estimate your Total Daily Energy Expenditure (TDEE), which includes your Basal Metabolic Rate (BMR), physical activity, and the thermic effect of food. Rough estimates suggest that with an estimated BMR of around 1900 calories and your level of physical activity, your TDEE might be around 2400-2900 calories per day. Consuming between 1900-2000 calories per day would create a daily deficit of approximately 400-900 calories, resulting in a moderate to aggressive calorie deficit and potential weight loss of about 0.8-1.8 pounds per week. Individual calorie needs can vary, and it's important to consult with a healthcare professional or registered dietitian for personalized advice based on your specific needs and circumstances.


🌟🚶‍♂️ It's great to see you taking steps towards a healthier lifestyle! To determine the aggressiveness of your calorie deficit, it's necessary to estimate your total daily energy expenditure (TDEE), which is the total number of calories you burn in a day. This includes calories burned through basic bodily functions (your basal metabolic rate or BMR), physical activity, and the process of digesting food. 🌈✨


Here's a general way to estimate your TDEE:


1️⃣ BMR: For a man of your age, height, and weight, an estimated BMR could be around 1900 calories. This is the amount of calories your body needs to perform basic functions at rest.


2️⃣ Physical Activity: You're taking an average of 17,000 steps per day, which is excellent! Depending on your activity level, this could add around 500-1000 calories to your daily energy expenditure (this is a rough estimate, as the exact number can vary widely based on the intensity of your activity and other factors).


Adding these together, your TDEE might be around 2400-2900 calories per day.


If you're consuming between 1900-2000 calories per day, this would create a daily deficit of around 400-900 calories. This is considered a moderate to aggressive calorie deficit, which should result in weight loss of about 0.8-1.8 pounds per week, as a 500 calorie daily deficit is generally estimated to lead to about 1 pound of weight loss per week.


Please remember that these are rough estimates, and individual calorie needs can vary. It's also important to ensure that the calories you consume are nutrient-dense, to support your overall health and energy needs. If you're unsure about your dietary needs or if you have any health concerns, it's best to consult with a healthcare professional or a registered dietitian. They can provide you with the most accurate information and personalized advice. 🌟🌿💫

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