Calculate your Total Daily Energy Expenditure to achieve your weight loss goals.
TDEE Calculator for Weight Loss
Male
Female
Select your biological sex.
Your current age in years.
Your weight in kilograms (kg).
Your height in centimeters (cm).
Sedentary (little or no exercise)
Lightly active (exercise 1-3 days/week)
Moderately active (exercise 3-5 days/week)
Very active (exercise 6-7 days/week)
Extra active (very intense exercise & physical job)
Choose based on your typical weekly activity.
Target weekly weight loss (0.5 to 1 kg recommended).
Your Weight Loss Projections
Basal Metabolic Rate (BMR)
Total Daily Energy Expenditure (TDEE)
Target Daily Calories
TDEE is calculated using the Mifflin-St Jeor equation for BMR, then multiplied by an activity factor. Target calories are TDEE minus a deficit for weight loss.
Estimated Calorie Needs Over Time
This chart visualizes your estimated daily calorie intake needed for weight loss over several weeks, assuming consistent adherence to your target calories.
TDEE vs. Target Calories
TDEE vs. Target Calories
This SVG chart compares your estimated Total Daily Energy Expenditure (TDEE) with your target daily calorie intake for weight loss. The gap represents your daily calorie deficit.
What is a Losing Weight TDEE Calculator?
A losing weight TDEE calculator is a specialized online tool designed to help individuals determine their Total Daily Energy Expenditure (TDEE). TDEE represents the total number of calories your body burns in a 24-hour period, including all physical activities and metabolic processes. Understanding your TDEE is fundamental for effective and sustainable weight loss because it provides the baseline for creating a calorie deficit.
When your calorie intake is consistently lower than your TDEE, your body must tap into stored fat for energy, leading to weight loss. This calculator simplifies the complex process of estimating TDEE by using established formulas and user-provided data.
Who Should Use a Losing Weight TDEE Calculator?
Anyone looking to lose weight in a healthy and informed manner can benefit from a losing weight TDEE calculator. This includes:
Individuals starting a new weight loss journey.
People who have hit a weight loss plateau and need to adjust their calorie intake.
Those seeking to lose weight sustainably without extreme dieting.
Fitness enthusiasts aiming to optimize their body composition.
Anyone wanting a more precise understanding of their daily calorie needs.
Common Misconceptions about TDEE and Weight Loss
"You need to drastically cut calories to lose weight." While a calorie deficit is necessary, extreme restriction can be counterproductive, leading to muscle loss, metabolic adaptation, and unsustainable habits. A moderate deficit based on TDEE is more effective.
"All calories are equal." While total calories matter most for weight loss, the *source* of calories impacts satiety, nutrient intake, and overall health.
"My TDEE will never change." TDEE fluctuates based on activity levels, body composition, metabolism, and even environmental factors.
"Calculating TDEE is only for athletes." It's a crucial tool for anyone serious about managing their weight effectively.
Losing Weight TDEE Calculator: Formula and Mathematical Explanation
The losing weight TDEE calculator typically uses a two-step process: first, calculating your Basal Metabolic Rate (BMR), and then adjusting it based on your activity level to estimate TDEE. The most commonly used and validated formula for BMR is the Mifflin-St Jeor equation.
Step 1: Calculate Basal Metabolic Rate (BMR)
BMR is the number of calories your body burns at rest to maintain basic life functions (breathing, circulation, cell production).
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
Step 2: Calculate Total Daily Energy Expenditure (TDEE)
TDEE is your BMR multiplied by an activity factor that reflects your average daily physical activity.
TDEE = BMR × Activity Factor
The activity factors used in this calculator are standard estimates:
Sedentary: 1.2 (little or no exercise)
Lightly active: 1.375 (exercise 1-3 days/week)
Moderately active: 1.55 (exercise 3-5 days/week)
Very active: 1.725 (exercise 6-7 days/week)
Extra active: 1.9 (very intense exercise & physical job)
Step 3: Determine Target Daily Calories for Weight Loss
To lose weight, you need to consume fewer calories than your TDEE, creating a calorie deficit. A common recommendation is a deficit of 500-1000 calories per day to lose approximately 0.5-1 kg per week.
A daily deficit of 500 calories is generally considered a safe and sustainable rate for weight loss. This calculation allows you to set a realistic calorie target.
Variables Table
Variable
Meaning
Unit
Typical Range
Gender
Biological sex, affects BMR calculation
Categorical (Male/Female)
Male, Female
Age
Your current age
Years
18 – 90+
Weight
Body mass
Kilograms (kg)
30 – 200+ kg
Height
Body length
Centimeters (cm)
100 – 210+ cm
Activity Factor
Multiplier based on exercise frequency and intensity
Decimal (e.g., 1.2 to 1.9)
1.2 – 1.9
BMR
Basal Metabolic Rate (calories burned at rest)
Kilocalories (kcal)
800 – 2000+ kcal
TDEE
Total Daily Energy Expenditure (total calories burned)
Kilocalories (kcal)
1200 – 3500+ kcal
Weekly Weight Loss Goal
Desired rate of weight loss
Kilograms per week (kg/week)
0.25 – 1.5 kg/week
Target Daily Calories
Calorie intake for weight loss
Kilocalories (kcal)
1000 – 2500+ kcal
Practical Examples of Using the Losing Weight TDEE Calculator
Let's look at a couple of scenarios to see how the losing weight TDEE calculator can be applied.
Example 1: Sarah, a Moderately Active Professional
Sarah is a 30-year-old female, 170 cm tall, weighing 75 kg. She works in an office but goes to the gym for moderate exercise 3-5 times a week. She wants to lose 0.5 kg per week.
Inputs: Gender: Female, Age: 30, Weight: 75 kg, Height: 170 cm, Activity Level: Moderately active (1.55), Weight Loss Goal: 0.5 kg/week.
Interpretation: Sarah should aim to consume around 1827 calories per day to achieve her goal of losing 0.5 kg per week. This is a sustainable target that allows for enjoyment of food while promoting fat loss.
Example 2: Mark, a Sedentary Student
Mark is a 22-year-old male, 180 cm tall, weighing 90 kg. He is a student with a largely sedentary lifestyle, with minimal exercise. He wants to lose 1 kg per week.
Inputs: Gender: Male, Age: 22, Weight: 90 kg, Height: 180 cm, Activity Level: Sedentary (1.2), Weight Loss Goal: 1 kg/week.
Interpretation: Mark's TDEE is estimated at 2304 calories. To lose 1 kg per week, he would need to target around 1304 calories daily. This is a significant deficit. It's important for Mark to ensure he's getting adequate nutrients and to consider if this rate of loss is sustainable and healthy for him. He might opt for a slightly slower rate of loss (e.g., 0.75 kg/week, targeting ~1500 calories) for better adherence and to preserve muscle mass.
How to Use This Losing Weight TDEE Calculator
Using the losing weight TDEE calculator is straightforward. Follow these steps to get your personalized calorie targets:
Select Gender: Choose your biological sex (Male or Female). This is the first factor in the BMR calculation.
Enter Age: Input your current age in years. Metabolism can change with age.
Input Weight: Enter your current weight in kilograms (kg). This is a crucial component for calculating energy expenditure.
Input Height: Enter your height in centimeters (cm). Height also influences BMR.
Choose Activity Level: Select the option that best describes your average weekly physical activity. Be honest; overestimating your activity level will lead to a higher TDEE and potentially hinder weight loss.
Sedentary: Desk job, little to no formal exercise.
Lightly Active: Light exercise or sports 1-3 days/week.
Moderately Active: Moderate exercise or sports 3-5 days/week.
Very Active: Hard exercise or sports 6-7 days/week.
Extra Active: Very hard exercise or physical job, or training twice a day.
Set Weight Loss Goal: Enter your desired weekly weight loss in kilograms (kg). A common and sustainable goal is 0.5 kg per week, which corresponds to a daily deficit of about 500 calories. Losing 1 kg per week requires a deficit of about 1000 calories daily.
Click "Calculate": The calculator will process your inputs and display your results.
How to Read Your Results
Basal Metabolic Rate (BMR): The calories your body burns at complete rest. This is the foundation of your energy needs.
Total Daily Energy Expenditure (TDEE): Your estimated total daily calorie burn, including BMR and activity. This is your maintenance calorie level.
Target Daily Calories: This is your TDEE minus the deficit required for your set weight loss goal. This is the number of calories you should aim to consume daily.
Decision-Making Guidance
Use your Target Daily Calories as a guide for your diet. Remember that consistency is key. If your calculated target seems too low or too high, adjust your weight loss goal or reassess your activity level. For instance, if the target daily calories are below 1200 kcal (for women) or 1500 kcal (for men), it might be too restrictive and difficult to meet nutritional needs. Consider a slower rate of weight loss.
Key Factors That Affect Losing Weight TDEE Results
While the losing weight TDEE calculator provides a reliable estimate, several factors can influence your actual daily energy expenditure and how effectively you lose weight.
Body Composition: Muscle tissue burns more calories at rest than fat tissue. An individual with higher muscle mass will have a higher BMR and TDEE than someone of the same weight but with lower muscle mass. This calculator uses weight and height, but doesn't account for lean body mass directly.
Metabolic Adaptation: As you lose weight and consistently eat in a calorie deficit, your metabolism can slow down. This is your body's survival mechanism. Your TDEE may decrease over time, requiring adjustments to your calorie intake or activity level to continue losing weight.
Non-Exercise Activity Thermogenesis (NEAT): This refers to calories burned from daily activities outside of structured exercise – fidgeting, walking around, standing, household chores. NEAT can vary significantly between individuals and greatly impacts TDEE. The activity level multipliers are averages.
Hormonal Factors: Hormones like thyroid hormones play a significant role in regulating metabolism. Conditions like hypothyroidism can lower BMR and TDEE, while hyperthyroidism can increase it.
Dietary Thermogenesis (TEF): The thermic effect of food (TEF) is the energy expended to digest, absorb, and metabolize food. Protein has a higher TEF than carbohydrates or fats, meaning it burns slightly more calories during digestion. This calculator doesn't adjust for macronutrient ratios.
Age and Genetics: Metabolism naturally tends to slow down with age, which is accounted for in the BMR formula. However, genetic predispositions also influence metabolic rate and body composition.
Sleep Quality and Stress: Poor sleep and high stress levels can negatively impact hormones that regulate appetite and metabolism (like cortisol and ghrelin), potentially hindering weight loss efforts even if calorie intake is controlled.
Frequently Asked Questions (FAQ)
Q1: How accurate is the TDEE calculation?
The Mifflin-St Jeor equation used in this losing weight TDEE calculator is considered one of the most accurate methods for estimating BMR. However, it's an estimate. Individual metabolic rates can vary due to genetics, body composition, and hormonal factors. The activity factor is also an average. For precise results, monitor your weight loss progress and adjust calorie intake as needed.
Q2: Can I lose weight if my target calories are very low?
While a larger calorie deficit leads to faster weight loss, very low-calorie diets (VLCDs, typically under 1200 kcal for women or 1500 kcal for men) can be difficult to sustain, lead to nutrient deficiencies, muscle loss, and metabolic slowdown. It's generally recommended to aim for a deficit that results in 0.5-1 kg (1-2 lbs) of weight loss per week.
Q3: What should I do if I'm not losing weight despite following my target calories?
This could be due to several reasons: underestimating your TDEE, overestimating your calorie intake, metabolic adaptation, inaccurate tracking, or increased water retention. Double-check your calculations and tracking, consider increasing physical activity, or slightly reducing your calorie target. Consult a healthcare professional if the plateau persists.
Q4: Does exercise intensity affect my TDEE?
Yes, significantly. Higher intensity and longer duration workouts burn more calories, increasing your TDEE. The activity multipliers in the calculator are averages; your actual TDEE might be higher if you engage in intense training regularly.
Q5: Should I adjust my TDEE on rest days?
For simplicity, most people use an average activity level across the week. If you have significant differences between workout days and rest days, you could calculate TDEE for each scenario and average them, or simply stick to a consistent target, perhaps slightly higher on workout days and lower on rest days if you prefer. Consistency with a moderate deficit is key.
Q6: What is the best way to track my calorie intake?
Using a food tracking app or journal is highly recommended. Be as accurate as possible when measuring portions and logging all food and drinks. Consistency in tracking is more important than perfection.
Q7: How does muscle gain affect weight loss when using a TDEE calculator?
If you're building muscle while trying to lose fat (body recomposition), the scale might not move as expected because muscle is denser than fat. Muscle gain increases your BMR and TDEE. Focus on body composition changes (measurements, how clothes fit, body fat percentage) rather than just scale weight.
Q8: Is a 1 kg per week weight loss goal healthy?
A 1 kg (approx. 2.2 lbs) per week weight loss goal requires a deficit of about 1000 calories per day. This rate is generally considered safe and sustainable for individuals with a higher starting weight or those who are very active. For most people, a goal of 0.5 kg per week (approx. 500 calorie deficit) is more manageable and sustainable long-term, reducing the risk of muscle loss and burnout.