tdee calculator for weight loss: Precise Daily Energy Targets
Use this tdee calculator for weight loss to compute your Total Daily Energy Expenditure, set a sustainable calorie deficit, and forecast weight change with actionable metrics.
tdee calculator for weight loss Inputs
Formula: Mifflin-St Jeor BMR multiplied by activity factor, then reduced by deficit for weight loss.
| Week | Projected Weight (kg) | Maintenance kcal/day | Cut kcal/day |
|---|
What is tdee calculator for weight loss?
The tdee calculator for weight loss estimates your Total Daily Energy Expenditure and applies a calorie deficit to create a sustainable fat-loss plan.
People who want structured weight reduction, athletes managing weight classes, and clinicians guiding patients rely on a tdee calculator for weight loss for precision.
Common misconceptions include believing a tdee calculator for weight loss ignores strength training or assumes starvation; in reality it aligns energy balance with metabolic science.
tdee calculator for weight loss Formula and Mathematical Explanation
The tdee calculator for weight loss starts with the Mifflin-St Jeor BMR: (10 × weight kg) + (6.25 × height cm) − (5 × age) + sex constant (5 for males, −161 for females). That BMR is multiplied by an activity factor to yield TDEE.
The tdee calculator for weight loss then applies a deficit percentage: Deficit Calories = TDEE × (deficit% ÷ 100). Weight-loss target calories = TDEE − Deficit Calories. Weekly fat loss is approximated by (Deficit Calories × 7) ÷ 7700, assuming 7700 kcal per kg of fat.
| Variable | Meaning | Unit | Typical Range |
|---|---|---|---|
| BMR | Basal Metabolic Rate | kcal/day | 1200-2200 |
| TDEE | Total Daily Energy Expenditure | kcal/day | 1700-3500 |
| Activity Factor | Multiplier on BMR | unitless | 1.2-1.9 |
| Deficit | Reduction from TDEE | % | 5-35 |
Practical Examples (Real-World Use Cases)
Example 1: Office worker starting a cut
An office worker uses the tdee calculator for weight loss with weight 82 kg, height 178 cm, age 32, male, light activity 1.375, and 20% deficit. BMR ≈ 1734 kcal, TDEE ≈ 2382 kcal, deficit ≈ 476 kcal, target intake ≈ 1906 kcal, projected weekly loss ≈ 0.43 kg.
Example 2: Active female athlete tapering weight
An athlete uses the tdee calculator for weight loss with weight 64 kg, height 168 cm, age 27, female, activity 1.725, and 15% deficit. BMR ≈ 1425 kcal, TDEE ≈ 2460 kcal, deficit ≈ 369 kcal, target intake ≈ 2091 kcal, projected weekly loss ≈ 0.34 kg.
How to Use This tdee calculator for weight loss Calculator
Enter weight, height, age, sex, select activity, choose a deficit, and the tdee calculator for weight loss instantly updates TDEE, target intake, and weekly loss.
Read the main TDEE result to know maintenance calories; use the deficit target to set meal plans and verify the projected weekly loss stays within healthy limits.
Decision-making: if energy is low, reduce deficit; if progress stalls, reassess activity and verify entries in the tdee calculator for weight loss.
Key Factors That Affect tdee calculator for weight loss Results
Metabolic rate: changes with age and muscle mass, altering BMR inside the tdee calculator for weight loss.
Activity accuracy: overstating activity inflates TDEE; be conservative in the tdee calculator for weight loss.
Deficit size: aggressive cuts increase risk of muscle loss; keep the tdee calculator for weight loss deficit moderate.
Adaptive thermogenesis: prolonged dieting can lower expenditure; periodically re-run the tdee calculator for weight loss.
NEAT variability: steps and spontaneous movement shift TDEE, so track steps alongside the tdee calculator for weight loss.
Macronutrient composition: higher protein preserves lean mass, making the tdee calculator for weight loss projections more reliable.
Sleep and stress: poor recovery reduces energy and adherence, affecting real-world outcomes versus the tdee calculator for weight loss numbers.
Frequently Asked Questions (FAQ)
Is the tdee calculator for weight loss accurate? It uses validated formulas but real TDEE can vary by 5-15%.
How often should I recalculate? Update the tdee calculator for weight loss every 2-4 weeks or after a 2 kg change.
Can I use pounds and inches? Convert to kg and cm for the tdee calculator for weight loss to avoid errors.
Is a 30% deficit safe? The tdee calculator for weight loss shows it is aggressive; most people thrive at 10-25%.
What if I plateau? Recheck entries, increase steps, or slightly adjust the deficit in the tdee calculator for weight loss.
Do strength workouts change TDEE? Yes, higher activity factors in the tdee calculator for weight loss capture that.
How fast should I lose? Aim for 0.25-1% of body weight weekly using the tdee calculator for weight loss projection.
Why is my wearable different? Devices estimate TDEE differently; align them with the tdee calculator for weight loss for consistency.
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