Free TDEE Calculator for Weight Loss
Accurately estimate your daily calorie needs to reach your weight loss goals.
Enter your age in years (10-100).
Please enter a valid age between 10 and 100.
Feet and Inches.
Your current weight in pounds.
Please enter a valid positive weight.
Your height in centimeters.
Your current weight in kilograms.
Sedentary (Office job, little exercise)
Lightly Active (Exercise 1-3 days/week)
Moderately Active (Exercise 3-5 days/week)
Very Active (Exercise 6-7 days/week)
Super Active (Physical job + training)
Be honest to ensure accurate results.
Est. TDEE (Maintenance)
2,000
Calories per day to maintain current weight
Basal Metabolic Rate (BMR)
1,500 kcal
Calories burned at complete rest.
Weight Loss Target (-500 kcal)
1,500 kcal
Sustainable loss of ~1 lb/week.
Aggressive Loss (-1000 kcal)
1,000 kcal
Not recommended without supervision.
Daily Calorie Breakdown Chart
Figure 1: Comparison of daily energy needs vs. weight loss targets.
Recommended Macronutrients (Moderate Carb)
| Nutrient | Percentage | Grams (g) | Calories |
|---|
Table 1: Suggested macro split for the weight loss target.
What is a Free TDEE Calculator for Weight Loss?
A free tdee calculator for weight loss is an essential digital tool designed to estimate the total number of calories your body burns in a 24-hour period. TDEE stands for Total Daily Energy Expenditure. It combines your Basal Metabolic Rate (BMR)—the energy needed for basic life functions like breathing and circulation—with the energy you expend through physical activity and the digestion of food.
This calculator is specifically tailored for individuals seeking to lose weight. Unlike generic health calculators, a specialized free tdee calculator for weight loss focuses on establishing the "maintenance calorie" baseline. Once this baseline is known, the calculator can accurately subtract a specific caloric deficit (usually 500 to 1,000 calories) to guide you toward safe and sustainable fat loss.
Common misconceptions suggest that weight loss is solely about eating as little as possible. However, eating below your BMR can slow down your metabolism. This tool helps you identify the "sweet spot": a caloric intake low enough to burn fat but high enough to fuel your daily activities and preserve muscle mass.
TDEE Formula and Mathematical Explanation
The logic behind this free tdee calculator for weight loss relies on scientifically validated formulas. The most widely accepted method in clinical nutrition is the Mifflin-St Jeor Equation, which is used to calculate BMR. This figure is then multiplied by an Activity Factor.
Step 1: Calculate BMR (Mifflin-St Jeor)
The formulas differ slightly based on gender:
- Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
- Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
Step 2: Apply Activity Multiplier
Once BMR is determined, it is multiplied by a factor representing lifestyle intensity to find TDEE:
| Variable | Meaning | Multiplier Value | Typical Profile |
|---|---|---|---|
| Sedentary | Little to no exercise | 1.2 | Desk job, driving, reading |
| Lightly Active | Light exercise 1-3 days/week | 1.375 | Teacher, walking regularly |
| Moderately Active | Moderate exercise 3-5 days/week | 1.55 | Server, consistent gym goer |
| Very Active | Hard exercise 6-7 days/week | 1.725 | Construction worker, athlete |
Table 2: Activity multipliers used in the TDEE calculation.
Practical Examples (Real-World Use Cases)
Example 1: The Office Worker
Profile: Sarah is a 35-year-old female, 165 cm tall, weighing 80 kg. She works in HR (sedentary) but walks her dog occasionally.
- BMR Calculation: (10 × 80) + (6.25 × 165) – (5 × 35) – 161 = 1,495 calories.
- TDEE Calculation: 1,495 × 1.2 (Sedentary) = 1,794 calories.
- Weight Loss Goal: To lose 1 lb per week, she needs a 500-calorie deficit.
- Target: 1,794 – 500 = 1,294 calories/day.
Example 2: The Active Professional
Profile: Mark is a 28-year-old male, 180 cm tall, weighing 95 kg. He lifts weights 4 times a week.
- BMR Calculation: (10 × 95) + (6.25 × 180) – (5 × 28) + 5 = 1,940 calories.
- TDEE Calculation: 1,940 × 1.55 (Moderately Active) = 3,007 calories.
- Weight Loss Goal: Mark wants a sustainable "cut".
- Target: 3,007 – 500 = 2,507 calories/day.
How to Use This Free TDEE Calculator for Weight Loss
- Select Unit System: Choose between Imperial (lbs/ft) or Metric (kg/cm) at the top of the form.
- Enter Biometrics: Input your current gender, age, height, and weight accurately.
- Choose Activity Level: Be honest. Overestimating activity is the #1 reason why TDEE calculations fail. If unsure, choose the lower option.
- Analyze Results: Look at the "Weight Loss Target" box. This is your recommended daily calorie cap.
- Review Macros: Use the generated table to understand how much protein, fat, and carbohydrates you should aim for within that calorie limit.
Key Factors That Affect TDEE Results
While this free tdee calculator for weight loss provides an accurate estimate, several physiological and environmental factors influence your actual burn rate:
- Muscle Mass: Muscle tissue burns significantly more calories at rest than fat tissue. A bodybuilder will have a higher TDEE than someone of the same weight with higher body fat.
- Age: Metabolic rate naturally declines by about 2-3% per decade after age 20 due to muscle loss and hormonal changes.
- Thermic Effect of Food (TEF): Digesting protein requires more energy (20-30% of calories burned) compared to fats or carbs. A high-protein diet increases your TDEE slightly.
- NEAT (Non-Exercise Activity Thermogenesis): Fidgeting, standing, and subconscious movements can vary by up to 2,000 calories between individuals, drastically affecting the accuracy of the free tdee calculator for weight loss.
- Hormonal Health: Conditions like hypothyroidism or PCOS can lower BMR, meaning your maintenance calories might be lower than the formula predicts.
- Adaptation: As you lose weight, you become smaller, and your body becomes more efficient. Your TDEE will drop, requiring you to recalculate your numbers every 5-10 lbs of weight loss.
Frequently Asked Questions (FAQ)
How accurate is this free tdee calculator for weight loss?
The calculator uses the Mifflin-St Jeor equation, considered the most accurate standard formula (within 10% for most people). However, it cannot account for individual genetic variations or metabolic adaptation.
Should I eat back my exercise calories?
Generally, no. Your activity level (e.g., "Moderately Active") already accounts for your exercise. Adding exercise calories on top usually leads to overeating.
What is a safe calorie deficit?
A deficit of 500 calories per day (3,500 per week) typically results in 1 lb of fat loss per week. This is considered safe and sustainable. Deficits larger than 1,000 calories can lead to muscle loss.
Why am I not losing weight on my TDEE calories?
If you are eating at the calculated deficit but not losing weight for 3-4 weeks, you may be overestimating your activity level or underestimating your food intake. Try lowering your activity setting by one level.
Does TDEE change from day to day?
Yes, your activity varies daily. However, for nutritional planning, it is best to use an average TDEE rather than recalculating every single day.
Can I use this calculator for bulking?
Yes. To gain weight, add 250-500 calories to the "Maintenance" result shown in the calculator.
What is the "Starvation Mode" myth?
While metabolic adaptation is real, your body does not stop burning fat completely. Extremely low calories simply make you lethargic (lowering NEAT), reducing your TDEE further.
How often should I recalculate my TDEE?
We recommend using this free tdee calculator for weight loss every time you lose 5-10 pounds, as your lighter body requires less energy to move.