Calorie Deficit & TDEE Calculator
How to Use the Calorie Deficit Calculator
Achieving weight loss is fundamentally a matter of energy balance. To lose weight, you must consume fewer calories than your body burns through daily activities and metabolic functions. This calculator uses the Mifflin-St Jeor Equation, widely considered the most accurate formula for estimating calorie needs.
Understanding Your Results
BMR (Basal Metabolic Rate): This is the number of calories your body burns at rest just to keep your organs functioning. If you stayed in bed all day, this is what you would burn.
TDEE (Total Daily Energy Expenditure): This is an estimate of how many calories you burn per day when exercise and daily movement are accounted for. This is your "maintenance" level.
Example Calculation
Consider a 35-year-old male who weighs 90kg and is 180cm tall with a moderately active lifestyle. His TDEE would be approximately 2,800 calories. To lose 0.5kg per week, he would need to create a 500-calorie daily deficit, resulting in a target of 2,300 calories per day.
Is a 1kg/week loss safe?
While losing 1kg per week is possible, health experts generally recommend a target of 0.5kg per week. This ensures that the weight loss comes primarily from fat stores rather than muscle tissue and is more sustainable in the long term.