TDEE & Calorie Deficit Calculator
Calculate your daily energy expenditure and safe weight loss targets.
Sedentary (Office job, little exercise)
Lightly Active (1-3 days/week)
Moderately Active (3-5 days/week)
Very Active (6-7 days/week)
Extra Active (Physical job + training)
Maintain Weight
Mild Weight Loss (-0.5 lb/week)
Standard Weight Loss (-1 lb/week)
Aggressive Weight Loss (-2 lbs/week)
Mild Weight Gain (+0.5 lb/week)
Standard Weight Gain (+1 lb/week)
Your Daily Energy Needs
Basal Metabolic Rate (BMR):
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Maintenance Calories (TDEE):
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Target Daily Calories:
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Suggested Macros (Balanced 40/30/30)
Protein
-g
Fats
-g
Carbs
-g
Understanding Your Calorie Deficit for Sustainable Weight Loss
Achieving your ideal weight is less about fad diets and more about understanding the fundamental mathematics of your body's energy consumption. This TDEE and Calorie Deficit Calculator utilizes the Mifflin-St Jeor equation, widely considered the most accurate standard for estimating caloric needs.
Key Concept: Weight loss occurs when you consume fewer calories than your body burns (a calorie deficit), forcing it to use stored fat for energy.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories you burn in a 24-hour period. It is calculated by combining two factors:
- BMR (Basal Metabolic Rate): The calories your body needs just to keep you alive (breathing, circulating blood, cell production) while at complete rest.
- Activity Factor: The calories burned through daily movement, exercise, and your job.
Knowing your TDEE is critical because it acts as your baseline. If you eat at your TDEE, you will maintain your current weight.
How the Calculation Works
Our calculator follows a strict scientific process to ensure accuracy:
- Convert Inputs: We convert your weight to kilograms and height to centimeters for the scientific formula.
- Calculate BMR: We apply the Mifflin-St Jeor equation:
Men: (10 × weight) + (6.25 × height) – (5 × age) + 5
Women: (10 × weight) + (6.25 × height) – (5 × age) – 161 - Determine TDEE: We multiply your BMR by the activity multiplier you selected (ranging from 1.2 for sedentary to 1.9 for athletes).
- Apply Goal Adjustment: To lose 1 lb of fat per week, you generally need a deficit of approximately 3,500 calories per week, or 500 calories per day.
Tips for Success
1. Track Honestly
Most people underestimate how much they eat by 20-30%. Use a food scale and a tracking app to ensure you are actually hitting the numbers provided by the calculator.
2. Don't Go Too Low
It might be tempting to select "Aggressive Weight Loss," but eating below your BMR for extended periods can slow down your metabolism and lead to muscle loss. A moderate deficit of 300-500 calories is usually sustainable and healthier.
3. Adjust Over Time
As you lose weight, your BMR and TDEE will decrease because a smaller body requires less energy to move. We recommend recalculating your numbers after every 10-15 lbs of weight loss.
Understanding Macronutrients
While total calories dictate weight loss, macronutrients dictate body composition (fat vs. muscle). The calculator above provides a balanced "Zone" split (40% Carbs, 30% Protein, 30% Fat).
- Protein (4 calories/gram): Essential for muscle repair and satiety.
- Fats (9 calories/gram): Crucial for hormone production.
- Carbohydrates (4 calories/gram): The body's primary fuel source for workouts.