Calculate Your TDEE To Lose Weight
Accurate Professional Energy Expenditure Calculator for Financial-Grade Health Planning
Valid range: 10-100 years
Please enter a valid age.
Enter your current weight in kilograms
Enter your height in centimeters
Enter your current weight in pounds
Sedentary (Little to no exercise)
Lightly Active (Light exercise 1-3 days/week)
Moderately Active (Moderate exercise 3-5 days/week)
Very Active (Hard exercise 6-7 days/week)
Extra Active (Very hard exercise/physical job)
Be honest to get accurate results.
Maintain Weight (0 kcal deficit)
Mild Weight Loss (0.25 kg/week)
Moderate Weight Loss (0.5 kg/week)
Aggressive Weight Loss (1 kg/week)
Recommended: Moderate (500 kcal deficit).
Daily Calories to Reach Goal
2,250
This is your TDEE minus your selected deficit.
Maintenance TDEE
2,750
Calories to stay same weight
BMR (Basal Rate)
1,800
Calories burned at rest
Weekly Deficit
3,500
Total calorie reduction
Calorie Projection
Suggested Macro Breakdown (40/30/30)
| Nutrient | Percentage | Grams per Day | Calories |
|---|
What is Calculate Your TDEE To Lose Weight?
To effectively manage your body composition, you must first understand the energy balance equation. The phrase "calculate your TDEE to lose weight" refers to the mathematical process of determining your Total Daily Energy Expenditure (TDEE) and then strategically subtracting calories to create a deficit. TDEE represents the total number of calories your body burns in a 24-hour period, accounting for all biological functions and physical activities.
This calculation is the cornerstone of any scientifically backed weight management plan. Unlike generic diet advice, calculating your TDEE provides a personalized baseline derived from your unique biometrics: age, gender, height, weight, and activity level. It is appropriate for individuals seeking fat loss, athletes looking to cut weight for competition, or anyone wanting to understand their metabolic rate.
Common Misconception: Many people confuse TDEE with BMR (Basal Metabolic Rate). While BMR is the energy required just to keep your organs functioning while comatose, TDEE adds the energy burned through movement, exercise, and the digestion of food (Thermic Effect of Food). Relying solely on BMR often leads to severe undereating, whereas TDEE provides a sustainable target.
TDEE Formula and Mathematical Explanation
The industry-standard method to calculate your TDEE to lose weight involves a two-step process. First, we determine the Basal Metabolic Rate (BMR) using the Mifflin-St Jeor Equation, widely considered the most accurate for the general population. Second, we apply an Activity Factor multiplier.
Step 1: The Mifflin-St Jeor Equation
The formulas differ slightly based on gender due to average differences in body composition:
- 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: The Activity Multiplier
The BMR is then multiplied by one of the following factors:
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Desk job, little exercise |
| Lightly Active | 1.375 | Light exercise 1-3 days/week |
| Moderately Active | 1.55 | Moderate exercise 3-5 days/week |
| Very Active | 1.725 | Hard exercise 6-7 days/week |
| Extra Active | 1.9 | Physical job or 2x training |
Practical Examples (Real-World Use Cases)
Example 1: The Office Worker
Profile: Sarah, 35 years old, female, 165cm, 70kg, works a desk job (Sedentary).
Calculation:
1. BMR = (10 × 70) + (6.25 × 165) – (5 × 35) – 161 = 700 + 1031.25 – 175 – 161 = 1,395 kcal.
2. TDEE = 1,395 × 1.2 (Sedentary) = 1,674 kcal.
3. Weight Loss Goal: To lose roughly 0.5kg per week, she subtracts 500 kcal.
Result: Sarah should eat approximately 1,174 kcal per day.
Example 2: The Active Construction Worker
Profile: Mike, 42 years old, male, 180cm, 95kg, physical labor job (Extra Active).
Calculation:
1. BMR = (10 × 95) + (6.25 × 180) – (5 × 42) + 5 = 950 + 1125 – 210 + 5 = 1,870 kcal.
2. TDEE = 1,870 × 1.9 (Extra Active) = 3,553 kcal.
3. Weight Loss Goal: Mike wants a mild cut (-250 kcal).
Result: Mike can eat 3,303 kcal and still lose weight slowly.
How to Use This TDEE Calculator
- Select Unit System: Choose Metric (kg/cm) or Imperial (lbs/ft) based on your preference.
- Enter Biometrics: Input your gender, age, weight, and height accurately. Even small deviations can affect the BMR baseline.
- Choose Activity Level: Be honest. Most people overestimate their activity. If you work in an office and lift weights 3 times a week, "Lightly Active" or "Moderately Active" is safer than "Very Active."
- Select Goal: Choose your desired deficit. 500 calories is the standard for sustainable loss (approx. 1lb or 0.5kg per week).
- Review Results: The tool will display your maintenance calories and your target intake. Use the "Copy Results" button to save this data for your nutrition tracker.
Key Factors That Affect TDEE Results
When you calculate your TDEE to lose weight, understand that the number is an estimate. Several variables influence the actual biological reality:
- Muscle Mass (Lean Body Mass): Muscle tissue is metabolically active. An individual with high muscle mass will have a higher BMR than someone of the same weight with high body fat. Standard formulas often underestimate TDEE for muscular athletes.
- Age: Metabolic rate naturally declines with age, typically due to hormonal changes and muscle loss. This is why the formula subtracts calories as age increases.
- NEAT (Non-Exercise Activity Thermogenesis): This represents calories burned fidgeting, standing, or walking around the office. NEAT can vary by up to 2,000 calories between individuals, drastically affecting TDEE.
- TEF (Thermic Effect of Food): Protein requires more energy to digest (20-30% of its calories) compared to fats or carbs. A high-protein diet effectively raises your TDEE.
- Metabolic Adaptation: After prolonged dieting, the body may become more efficient, lowering TDEE to preserve energy. This is often called "starvation mode" but is actually adaptive thermogenesis.
- Hormonal Environment: Thyroid issues (hypothyroidism), cortisol (stress), and sex hormones can alter metabolic rate irrespective of the calculated formula.
Frequently Asked Questions (FAQ)
How often should I recalculate my TDEE?
You should recalculate every time you lose 5-10 lbs (2-5 kg). As you lose weight, your body requires less energy to move, meaning your TDEE drops and your diet calories must decrease to maintain the same rate of loss.
Can I eat below my BMR?
It is generally not recommended to eat below your BMR for extended periods without medical supervision. Doing so risks nutrient deficiencies, muscle loss, and metabolic slowdown.
Why am I not losing weight at my calculated TDEE?
Calculators are estimates. If you aren't losing weight, you may be overestimating your activity level or underestimating your food intake. Try reducing daily calories by another 100-200 or increasing steps.
Does TDEE include exercise calories?
Yes. The "Activity Multiplier" accounts for your exercise. Do not add "calories burned" from your fitness watch on top of your TDEE result, or you will be eating back the calories you intended to burn.
What is a safe calorie deficit?
A deficit of 20-25% of your TDEE (usually 500 calories) is considered safe and sustainable. Larger deficits increase the risk of muscle loss and binge eating.
How does protein affect TDEE?
High protein intake helps preserve muscle mass during a deficit and has a high thermic effect, slightly boosting your daily expenditure.
Is the Mifflin-St Jeor formula accurate?
It is found to be within 10% of true metabolic rate for the majority of the population, making it the most reliable standard for non-clinical settings.
Can I increase my TDEE?
Yes. The best way to increase TDEE is to build muscle mass (which burns more calories at rest) and increase NEAT (move more throughout the day outside of the gym).