Your Ultimate TDEE Calculator for Effective Weight Management
TDEE & Calorie Deficit Calculator
Your current body weight in kilograms.
Your current height in centimeters.
Your age in full years.
Male
Female
Select your gender for a more accurate calculation.
Sedentary (little or 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 or training)
Estimate your typical weekly physical activity.
The daily calorie reduction for weight loss (e.g., 500 for ~1lb/week).
Your Weight Loss Targets
— kcal
Formula Used (Mifflin-St Jeor Equation):
TDEE is calculated using your Basal Metabolic Rate (BMR) multiplied by an activity factor. BMR estimates calories burned at rest.
For Men: BMR = (10 * weight in kg) + (6.25 * height in cm) – (5 * age in years) + 5
For Women: BMR = (10 * weight in kg) + (6.25 * height in cm) – (5 * age in years) – 161
Projected Weekly Calorie Intake vs. TDEE at Various Deficits
TDEE & Weight Loss Projections
Days
Target Calorie Intake (kcal/day)
Estimated Weight Loss (kg)
Enter values above to see projections.
How to Calculate TDEE for Weight Loss
What is TDEE for Weight Loss?
TDEE stands for Total Daily Energy Expenditure. In the context of weight loss, understanding and calculating your TDEE is fundamental. It represents the total number of calories your body burns in a 24-hour period, including all activities – from basic bodily functions (like breathing and digestion) to intense workouts.
To achieve weight loss, you need to consume fewer calories than your body burns. This creates a calorie deficit. Your TDEE is the benchmark against which you set your calorie intake. By subtracting a specific calorie deficit from your TDEE, you establish your target daily calorie intake for effective and sustainable weight loss.
Who should use TDEE for weight loss? Anyone aiming to lose weight, whether it's a few pounds or a significant amount, can benefit from calculating their TDEE. It provides a personalized calorie target, moving beyond generic advice and accounting for individual factors like age, weight, height, gender, and activity level. It's also useful for individuals looking to maintain their current weight or gain muscle mass, by adjusting the deficit or creating a surplus.
Common Misconceptions:
TDEE is static: Your TDEE isn't fixed. It changes as your weight, activity level, and even body composition change.
All calories are equal: While the TDEE calculation focuses on total calories, the source of those calories (macronutrients) significantly impacts health, satiety, and body composition.
A large deficit guarantees faster results: Extremely large deficits can be unsustainable, lead to muscle loss, nutrient deficiencies, and metabolic adaptation. A moderate deficit is generally recommended.
Exercise alone causes weight loss: While crucial for health, exercise's calorie burn is often overestimated. Diet plays a more significant role in creating a calorie deficit for weight loss.
TDEE Formula and Mathematical Explanation
The most widely accepted and accurate formula for estimating TDEE is the Mifflin-St Jeor equation for calculating Basal Metabolic Rate (BMR), followed by multiplying by an activity factor.
Step-by-Step Derivation:
Calculate Basal Metabolic Rate (BMR): This is the minimum number of calories your body needs to function at rest. The Mifflin-St Jeor equation is used:
For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
Determine Activity Level Multiplier: This factor accounts for the calories burned through daily activities and exercise. Common multipliers include:
Sedentary: 1.2
Lightly Active: 1.375
Moderately Active: 1.55
Very Active: 1.725
Extra Active: 1.9
Calculate Total Daily Energy Expenditure (TDEE): Multiply your BMR by the activity level multiplier:
TDEE = BMR × Activity Multiplier
Calculate Target Calorie Intake for Weight Loss: Subtract your desired daily calorie deficit from your TDEE:
Target Calories = TDEE – Calorie Deficit
Variable Explanations:
Here's a breakdown of the variables used in the TDEE calculation:
TDEE Calculation Variables
Variable
Meaning
Unit
Typical Range
Weight
Current body mass.
Kilograms (kg)
20 – 500+ kg
Height
Current body stature.
Centimeters (cm)
50 – 250 cm
Age
Number of years lived.
Years
1 – 120 years
Gender
Biological sex, affecting hormonal and metabolic differences.
Male / Female
N/A
Activity Multiplier
A factor representing daily physical activity level.
Decimal (e.g., 1.2 – 1.9)
1.2 (Sedentary) to 1.9 (Extra Active)
Calorie Deficit
The amount of calories reduced from TDEE to induce weight loss.
Kilocalories (kcal) per day
100 – 1000+ kcal/day
Practical Examples (Real-World Use Cases)
Example 1: Sarah, aiming for moderate weight loss
Sarah is a 30-year-old female, weighs 75 kg, is 165 cm tall, and works an office job but exercises moderately 3-4 times a week. She wants to lose about 0.5 kg per week, which requires a daily deficit of roughly 500 kcal.
Inputs:
Weight: 75 kg
Height: 165 cm
Age: 30 years
Gender: Female
Activity Level: Moderately Active (Multiplier: 1.55)
Result Interpretation: Sarah should aim for approximately 1779 kcal per day to achieve her goal of losing about 0.5 kg per week. This provides a clear, actionable target. Use the calculator to verify.
Example 2: Mark, aiming for faster weight loss
Mark is a 40-year-old male, weighs 110 kg, is 185 cm tall, and has a physically demanding job with regular intense exercise. He wants to lose weight more rapidly, aiming for a 750 kcal daily deficit.
Result Interpretation: Mark's TDEE is high due to his size and activity level. To lose weight at a faster rate (approx. 0.75 kg/week), he should target around 3166 kcal daily. It's crucial for Mark to ensure nutrient density at this higher intake and monitor energy levels. Our TDEE calculator can provide these figures instantly.
How to Use This TDEE Calculator for Weight Loss
Our TDEE calculator simplifies the process of determining your daily calorie needs for weight loss. Follow these steps for accurate results:
Enter Your Details:
Weight (kg): Input your current body weight accurately.
Height (cm): Enter your height in centimeters.
Age (years): Provide your current age.
Gender: Select 'Male' or 'Female'.
Activity Level: Choose the option that best describes your average weekly physical activity. Be honest for the most reliable estimate.
Calorie Deficit Goal (kcal/day): Decide how many calories you want to cut daily. A 500 kcal deficit is standard for roughly 0.5 kg loss per week. Smaller deficits (250-300) are more sustainable, while larger ones (750+) can be aggressive and risk muscle loss.
Calculate: Click the "Calculate TDEE & Calorie Needs" button. The calculator will instantly display:
Primary Result (Target Calories): Your recommended daily calorie intake for weight loss.
Intermediate Values: Your BMR, TDEE, and weekly calorie deficit.
Key Assumptions: A summary of the inputs used for clarity.
Interpret Results:
Target Calories: This is your primary goal. Focus on consuming around this number of calories daily.
BMR & TDEE: Understand that TDEE is your maintenance level, and your target is below this.
Weekly Deficit: Provides context for the rate of weight loss expected.
Make Decisions: Use your target calorie intake to plan your meals. Combine dietary changes with regular physical activity for optimal health and body composition changes. Adjust your deficit goal based on progress and how you feel. Remember to use the calculator to re-evaluate if your weight, activity, or goals change.
Reset and Re-calculate: Use the "Reset" button to clear fields and the "Copy Results" button to save your findings.
Key Factors That Affect TDEE Results
While the TDEE calculation provides a solid estimate, several factors can influence your actual energy expenditure:
Body Composition: Muscle tissue is more metabolically active than fat tissue. Individuals with higher muscle mass will have a higher BMR and TDEE, even at the same weight. Age-related muscle loss (sarcopenia) can decrease TDEE over time.
Hormonal Factors: Thyroid hormones (T3 and T4) play a crucial role in regulating metabolism. Conditions like hypothyroidism can significantly lower TDEE, while hyperthyroidism can increase it.
Thermic Effect of Food (TEF): Digesting, absorbing, and metabolizing food requires energy. Protein has a higher TEF than carbohydrates or fats, meaning your body burns more calories processing it. This factor is often implicitly included in general activity multipliers but can vary.
Genetics: Individual genetic makeup influences metabolic rate. Some people naturally burn more calories at rest than others. This is a significant but hard-to-quantify factor.
Environmental Temperature: Your body expends energy to maintain its core temperature. Exposure to extreme cold or heat can slightly increase calorie expenditure.
Sleep Quality and Quantity: Poor sleep can disrupt hormones that regulate appetite (ghrelin and leptin) and potentially affect metabolic rate, making TDEE less predictable and weight loss harder.
Medications: Certain medications can influence metabolism, either speeding it up or slowing it down, thereby affecting TDEE.
NEAT (Non-Exercise Activity Thermogenesis): This includes all the calories burned from activities outside of formal exercise – fidgeting, walking around, maintaining posture, etc. It can vary dramatically between individuals and significantly impacts TDEE.
Frequently Asked Questions (FAQ)
Q: Is the Mifflin-St Jeor equation the most accurate for TDEE?
A: It's considered one of the most accurate *predictive* equations currently available for estimating BMR and, consequently, TDEE in most adults. However, it's still an estimate. Individual metabolic rates can vary.
Q: How much weight can I expect to lose with a 500 kcal daily deficit?
A: A deficit of 3500 kcal is roughly equivalent to one pound (0.45 kg) of fat loss. Therefore, a 500 kcal daily deficit should theoretically lead to approximately 3500 kcal deficit per week, equating to about 0.5 kg (or just over 1 lb) of fat loss per week. This assumes your TDEE remains constant and all deficit comes from fat.
Q: What if I'm pregnant or breastfeeding?
A: This calculator is NOT suitable for pregnant or breastfeeding individuals. Their energy needs are significantly higher and vary greatly. Consult a healthcare professional for specific guidance.
Q: Should I adjust my TDEE calculation based on workout intensity?
A: The 'Activity Level' multiplier aims to capture average activity. While intense workouts burn significant calories, if they are sporadic, relying on the multiplier for 'Moderately Active' or 'Very Active' is usually sufficient for estimation. For highly athletic individuals, a dedicated exercise calorie calculation might be added. Use the calculator to see how different activity levels affect your TDEE.
Q: How often should I recalculate my TDEE?
A: Recalculate your TDEE and target calories every 4-6 weeks, or whenever you experience significant changes in weight, body composition, or activity level. This ensures your targets remain relevant.
Q: What is NEAT and why is it important?
A: NEAT stands for Non-Exercise Activity Thermogenesis. It's the energy expended for everything we do that isn't sleeping, eating, or planned exercise – like fidgeting, walking to the bus, typing, or household chores. NEAT can account for a substantial portion of daily calorie burn and varies greatly, making it a key factor in individual TDEE differences.
Q: My TDEE seems low. Could I have a slow metabolism?
A: While some people have naturally lower metabolisms, it's more common for perceived "slow metabolism" to be due to underestimating calorie intake or overestimating calorie burn from exercise. Ensure your inputs are accurate. If you suspect a medical condition like hypothyroidism, consult your doctor.
Q: Is it safe to eat below my BMR?
A: It is generally NOT recommended to consistently eat below your BMR. Your body needs a minimum number of calories just to function. Eating below BMR can lead to muscle loss, fatigue, nutrient deficiencies, and metabolic slowdown. Aim to keep your target intake above your BMR, especially during weight loss.
Q: How does intermittent fasting relate to TDEE?
A: Intermittent fasting (IF) is an eating pattern, not a diet dictating *what* you eat, but *when*. It doesn't change your TDEE itself, but it can help manage calorie intake by restricting the eating window, potentially making it easier to achieve a calorie deficit. You still need to eat fewer calories than your TDEE to lose weight.