Reviewed by David Chen, MS, CSCS • Updated October 2023
Achieving your fitness goals starts with understanding your energy needs. Use our tdee calculator for weight loss to determine your daily caloric burn and create a personalized plan for sustainable results.
TDEE Calculator for Weight Loss
TDEE Calculator for Weight Loss Formula:
We use the Mifflin-St Jeer Equation, the most reliable standard for healthy adults:
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
TDEE: BMR × Activity Factor
Variables:
- Gender: Metabolic rates differ significantly between biological sexes.
- Weight: Total body mass directly impacts energy required for movement.
- Height: Surface area and structural mass affect resting energy expenditure.
- Activity Level: Accounts for calories burned through exercise and daily movement (NEAT).
Related Calculators:
What is TDEE Calculator for Weight Loss?
Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate (BMR), then multiplying that value by an activity multiplier.
Knowing your TDEE is crucial for weight management. If you eat more than your TDEE, you will gain weight. If you eat less, you will lose weight. This tdee calculator for weight loss helps you identify the exact “calorie deficit” needed to reach your target weight safely.
How to Calculate TDEE Calculator for Weight Loss (Example):
- Find BMR: A 30-year-old male, 180cm, 80kg: (10×80) + (6.25×180) – (5×30) + 5 = 1,780 kcal.
- Apply Activity: If he exercises 3 days a week (1.55 multiplier): 1,780 × 1.55 = 2,759 kcal.
- Subtract Deficit: To lose 0.5kg/week, subtract 500 calories. Goal: 2,259 kcal/day.
Frequently Asked Questions (FAQ):
Is TDEE the same as BMR? No. BMR is what you burn at rest (comatose), while TDEE includes all physical activities and digestion.
How often should I recalculate my TDEE? Every time you lose or gain 3-5kg, as your body’s energy requirements will change.
Why am I not losing weight at my calculated TDEE? Calculators are estimates. If you aren’t losing weight, try decreasing your intake by an additional 100 calories.
Does muscle mass affect TDEE? Yes, individuals with higher muscle mass burn more calories even at rest compared to those with higher body fat.