Calculate TDEE for Weight Loss Calculator
Your TDEE & Weight Loss Parameters
Required for metabolic rate calculation.
Years (15-100)
Please enter a valid age between 15 and 100.
Current body weight
Please enter a valid positive weight.
Feet and Inches
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 or 2x training)
Be honest for best results
Maintain Weight (0 lb/week)
Mild Weight Loss (0.5 lb/week)
Normal Weight Loss (1 lb/week)
Aggressive Weight Loss (1.5 lb/week)
Extreme Weight Loss (2 lb/week)
Recommended: 1 lb/week
Recommended Daily Intake
2,250 kcal
To reach your goal
Maintenance Calories (TDEE)
2,750 kcal
Basal Metabolic Rate (BMR)
1,850 kcal
Weekly Calorie Deficit
3,500 kcal
Calorie Breakdown
Suggested Macro Split (30/35/35)
| Macronutrient | Grams / Day | Calories |
|---|---|---|
| Protein | 169g | 675 |
| Fats | 88g | 788 |
| Carbohydrates | 197g | 788 |
What is Calculate TDEE for Weight Loss?
To effectively manage your body weight, understanding your energy balance is paramount. The phrase calculate TDEE for weight loss refers to the process of determining your Total Daily Energy Expenditure (TDEE) and adjusting it to create a calorie deficit. TDEE represents the total number of calories your body burns in a 24-hour period, factoring in your basal metabolism, daily movements, and deliberate exercise.
This metric is critical for anyone looking to lose fat, gain muscle, or maintain their current physique. By knowing your specific TDEE, you remove the guesswork from dieting. Instead of blindly following a 2,000-calorie diet, you tailor your intake to your body's specific biological needs. This tool is designed for health-conscious individuals, athletes, and anyone embarking on a weight loss journey who wants a mathematical approach to their nutrition.
A common misconception is that you must eat as little as possible to lose weight. However, when you calculate TDEE for weight loss, you often find that eating too little can harm your metabolism. The goal is to eat slightly below your TDEE, not to starve.
Calculate TDEE for Weight Loss Formula and Mathematical Explanation
The most widely accepted method to estimate TDEE is by first calculating the Basal Metabolic Rate (BMR) using the Mifflin-St Jeor Equation, and then multiplying it by an Activity Factor.
Step 1: Calculate BMR
The Mifflin-St Jeor equation is considered the gold standard for accuracy in clinical settings:
- Men: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
- Women: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
Step 2: Apply Activity Multiplier
Once BMR is found, we multiply it by a factor representing physical activity levels to find TDEE:
TDEE = BMR × Activity Factor
Step 3: Determine Weight Loss Calories
To lose weight, you subtract a deficit from your TDEE. A standard safe deficit is 500 calories per day to lose approximately 1 pound per week.
Target Intake = TDEE – Deficit
Variables Table
| Variable | Meaning | Unit | Typical Range |
|---|---|---|---|
| BMR | Basal Metabolic Rate (Coma calories) | kcal/day | 1,200 – 2,200 |
| TDEE | Total Daily Energy Expenditure | kcal/day | 1,500 – 3,500 |
| Activity Factor | Multiplier for movement | Ratio | 1.2 (Sedentary) – 1.9 (Athlete) |
| Deficit | Calories removed to burn fat | kcal/day | 250 – 1,000 |
Practical Examples (Real-World Use Cases)
Example 1: The Office Worker (Sedentary)
Scenario: John is a 35-year-old male, 5'10" (178cm), 200 lbs (90.7kg). He works a desk job and doesn't exercise. He wants to calculate TDEE for weight loss to lose 1 lb per week.
- BMR Calculation: (10 × 90.7) + (6.25 × 178) – (5 × 35) + 5 = ~1,850 kcal
- TDEE Calculation: 1,850 × 1.2 (Sedentary) = 2,220 kcal
- Weight Loss Goal: 1 lb/week requires a 500 kcal daily deficit.
- Target Intake: 2,220 – 500 = 1,720 kcal/day.
Example 2: The Active Nurse (Moderately Active)
Scenario: Sarah is a 28-year-old female, 5'4″ (163cm), 150 lbs (68kg). She is on her feet all day and goes to the gym 3 times a week.
- BMR Calculation: (10 × 68) + (6.25 × 163) – (5 × 28) – 161 = ~1,400 kcal
- TDEE Calculation: 1,400 × 1.55 (Moderately Active) = 2,170 kcal
- Target Intake: To lose 0.5 lbs/week (250 deficit), she needs 1,920 kcal/day.
How to Use This Calculate TDEE for Weight Loss Calculator
- Select Unit System: Choose between Imperial (lbs/feet) or Metric (kg/cm) based on your preference.
- Input Personal Stats: Enter your accurate gender, age, weight, and height. Accuracy here directly impacts the precision of your result.
- Choose Activity Level: Be honest. "Lightly Active" usually means intentional exercise, not just walking to the car. If unsure, pick the lower option to be safe.
- Select Goal: Choose your desired weight loss rate. A standard recommendation is "Normal Weight Loss" (1 lb/week).
- Analyze Results: Review your TDEE and Target Calories. The chart helps you visualize the gap between what you burn and what you should eat.
Key Factors That Affect Calculate TDEE for Weight Loss Results
- Muscle Mass (Lean Body Mass): Muscle tissue burns more calories at rest than fat tissue. Two people of the same weight can have different TDEEs if one is more muscular.
- Age: Metabolic rate generally decreases with age (approx 2% per decade) as muscle mass tends to decline and hormonal functions change.
- TEF (Thermic Effect of Food): The energy required to digest food. High-protein diets have a higher TEF, meaning you burn more calories simply by digesting protein compared to fats or carbs.
- NEAT (Non-Exercise Activity Thermogenesis): Fidgeting, standing, and general movement can account for significant calorie burn, varying by up to 500 calories between individuals.
- Hormonal Health: Thyroid issues (hypothyroidism) or conditions like PCOS can lower BMR, making the standard equations overestimate calorie needs.
- Adaptation: As you lose weight, your body becomes smaller and requires less energy. You must recalculate TDEE for weight loss periodically (every 10-15 lbs lost) to keep progress steady.
Frequently Asked Questions (FAQ)
How often should I recalculate my TDEE?
You should recalculate your TDEE after every 10-15 pounds of weight loss. As your body mass decreases, your metabolic needs drop, and your calorie target must be adjusted downward to maintain the deficit.
Is it safe to eat below my BMR?
Generally, it is not recommended to eat significantly below your BMR for extended periods without medical supervision. Doing so can trigger muscle loss, nutrient deficiencies, and metabolic adaptation.
Why am I not losing weight on my TDEE deficit?
The most common reasons are underestimating calorie intake (hidden calories in oils/sauces) or overestimating activity levels. Try tracking food more precisely or lowering your activity setting.
Does this calculator work for keto or intermittent fasting?
Yes. TDEE is about total energy balance. Whether you eat your calories in an 8-hour window or avoid carbs, the total energy expenditure law (Calories In vs. Calories Out) still applies.
Can I build muscle while in a deficit?
It is possible, especially for beginners or those with higher body fat, but it is difficult. Usually, a deficit is optimized for fat loss, while a surplus is used for muscle gain.
How accurate is the Mifflin-St Jeor equation?
It is widely considered the most accurate formula for the general population, usually within 10% of true metabolic rate. However, individual variations exist.
Should I eat back my exercise calories?
If you used the "Activity Level" setting correctly, your exercise is already accounted for in your TDEE. Do not add extra calories for workouts tracked on a watch, as this often leads to double-counting.
What is a safe rate of weight loss?
0.5% to 1% of your body weight per week is considered safe and sustainable. For most people, this is 1-2 pounds per week.