Calculate your Total Daily Energy Expenditure (TDEE) to establish a safe and effective calorie deficit for weight loss.
TDEE & Weight Loss Calculator
Enter your age in years.
Male
Female
Select your biological sex.
Enter your current weight in kilograms (kg).
Enter your height in centimeters (cm).
Sedentary (little to 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 the option that best describes your lifestyle.
Your Weight Loss Targets
How It Works
Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period. It's calculated using your Basal Metabolic Rate (BMR) multiplied by an activity factor. For weight loss, we recommend a deficit of 500-1000 calories per day below your TDEE to lose approximately 1-2 pounds per week.
BMR Formula (Mifflin-St Jeor):
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
A TDEE calculator for losing weight is an online tool designed to help individuals estimate their Total Daily Energy Expenditure (TDEE) – the total number of calories burned per day. By understanding your TDEE, you can create a calorie deficit, which is essential for shedding unwanted body fat. This calculator takes into account your age, gender, weight, height, and activity level to provide a personalized estimate of your daily calorie needs for maintenance, and then suggests appropriate calorie targets for weight loss.
Who should use it: Anyone looking to lose weight in a healthy and sustainable manner. This includes individuals seeking to reduce body fat, improve their physique, or achieve specific health goals. It's particularly useful for those who are new to tracking calories or need a data-driven starting point for their weight loss journey.
Common misconceptions: A frequent misconception is that simply eating less will lead to effective weight loss. However, without understanding your TDEE, you might cut calories too drastically, leading to muscle loss, fatigue, and a slowed metabolism. Another myth is that TDEE calculators provide exact figures; they offer estimates, and individual metabolism can vary. The goal is to use the TDEE calculation as a guideline, not an absolute rule.
TDEE Calculator for Losing Weight Formula and Mathematical Explanation
The calculation typically involves two main steps: determining your Basal Metabolic Rate (BMR) and then multiplying it by an activity factor to arrive at your TDEE. For weight loss, a calorie deficit is then applied.
Step 1: Calculate Basal Metabolic Rate (BMR)
The Mifflin-St Jeor equation is widely considered one of the most accurate formulas for estimating BMR:
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 calculated by multiplying your BMR by an appropriate activity factor:
TDEE = BMR × Activity Factor
The activity factors used in this calculator are:
Sedentary: 1.2
Lightly Active: 1.375
Moderately Active: 1.55
Very Active: 1.725
Extra Active: 1.9
Step 3: Determine Calorie Target for Weight Loss
To lose weight, you need to consume fewer calories than your TDEE, creating a calorie deficit. A common recommendation for sustainable weight loss is a deficit of 500 to 1000 calories per day, which typically results in a loss of about 1 to 2 pounds (0.5 to 1 kg) per week.
Weight Loss Calorie Target = TDEE – Calorie Deficit
Variables Table
Variable
Meaning
Unit
Typical Range
Age
Years since birth
Years
18 – 90+
Gender
Biological sex influencing metabolic rate
Male/Female
Male, Female
Weight
Body mass
Kilograms (kg)
30 – 200+ kg
Height
Body stature
Centimeters (cm)
140 – 200+ cm
Activity Level
Frequency and intensity of physical activity
Multiplier (e.g., 1.2 – 1.9)
1.2, 1.375, 1.55, 1.725, 1.9
BMR
Basal Metabolic Rate (calories burned at rest)
Calories per day
Varies widely based on other factors
TDEE
Total Daily Energy Expenditure
Calories per day
Varies widely based on other factors
Calorie Deficit
Reduction in daily calorie intake for weight loss
Calories per day
500 – 1000 kcal (recommended)
Practical Examples (Real-World Use Cases)
Example 1: Sarah, aiming for moderate weight loss
Sarah is a 30-year-old woman, 165 cm tall, weighing 70 kg. She works an office job and exercises moderately 3-4 times a week. She wants to lose weight gradually and sustainably.
Inputs: Age: 30, Gender: Female, Weight: 70 kg, Height: 165 cm, Activity Level: Moderately Active (1.55)
Sarah's TDEE: Approximately 2201 calories per day.
Weight Loss Target: To lose about 0.75 kg per week, Sarah aims for a 750 calorie deficit.
Calorie Target: 2201 – 750 = 1451 calories per day.
Interpretation: Sarah should aim to consume around 1450 calories daily to achieve her weight loss goal. This allows for progress without being overly restrictive.
Example 2: Mark, seeking faster fat loss
Mark is a 40-year-old man, 185 cm tall, weighing 95 kg. He has a physically demanding job and goes to the gym 5 times a week. He wants to lose fat relatively quickly.
Inputs: Age: 40, Gender: Male, Weight: 95 kg, Height: 185 cm, Activity Level: Very Active (1.725)
Weight Loss Target: Mark wants to lose approximately 1 kg per week, so he aims for a 1000 calorie deficit.
Calorie Target: 3297 – 1000 = 2297 calories per day.
Interpretation: Mark can aim for around 2300 calories per day. Given his high activity level and demanding job, this deficit should be manageable. However, he should monitor energy levels and adjust if needed.
How to Use This TDEE Calculator for Losing Weight
Using this TDEE calculator is straightforward. Follow these simple steps:
Input Your Details: Accurately enter your age, gender, weight (in kg), and height (in cm).
Select Activity Level: Choose the activity level that best reflects your daily routine and exercise habits. Be honest to get the most accurate results.
Calculate TDEE: Click the "Calculate TDEE" button.
Understand Your Results: The calculator will display your estimated BMR, TDEE, and a primary recommended calorie intake for weight loss (typically a 500-750 calorie deficit from TDEE). It also shows projected weight loss and timeframes.
Interpret and Act: Use the provided calorie target as your daily goal. Remember, consistency is key. Adjust your intake and activity based on your progress and how you feel.
How to read results: Your TDEE is your maintenance calorie level. The primary result shows a target calorie intake designed to create a deficit for weight loss. The projection table offers insights into how different deficit levels might impact your weight loss speed and duration.
Decision-making guidance: Choose a deficit that aligns with your lifestyle and preferences. A 500-calorie deficit is often more sustainable for long-term results, while a larger deficit might be chosen for shorter, more aggressive phases, provided it's done safely and with adequate nutrition.
Key Factors That Affect TDEE Results
While the TDEE calculator provides a solid estimate, several factors can influence your actual calorie expenditure:
Muscle Mass: Muscle tissue burns more calories at rest than fat tissue. Individuals with higher muscle mass will have a higher BMR and TDEE, even at the same weight and height. Strength training can increase muscle mass over time.
Genetics: Individual genetic makeup plays a role in metabolic rate. Some people naturally have a faster metabolism than others.
Hormonal Factors: Conditions like hypothyroidism (underactive thyroid) can significantly slow down metabolism, lowering BMR and TDEE. Conversely, hyperthyroidism can increase it.
Age: Metabolism tends to slow down with age, partly due to a natural decrease in muscle mass.
Body Composition: Beyond just weight, the ratio of fat mass to lean mass is crucial. Two people of the same weight can have vastly different TDEEs based on their body composition.
Environmental Temperature: Extreme cold or heat can slightly increase calorie expenditure as the body works to maintain its core temperature.
Diet Composition: While not directly impacting TDEE calculation inputs, the macronutrient breakdown of your diet (protein, carbs, fats) affects satiety and thermic effect of food (TEF), influencing overall energy balance and adherence to your calorie target. A higher protein intake generally has a higher TEF.
Sleep Quality and Quantity: Poor sleep can negatively affect hormones that regulate appetite and metabolism, potentially impacting your TDEE and making weight loss more challenging.
Frequently Asked Questions (FAQ)
Q: How accurate is the TDEE calculator for losing weight?
The calculator uses established formulas like Mifflin-St Jeor, which are generally accurate for most individuals. However, it provides an estimate. Your actual TDEE can vary due to genetics, body composition, and other individual factors. It's a great starting point, but monitoring your progress and adjusting is key.
Q: Can I eat fewer calories than the calculated target for faster weight loss?
While a larger deficit can lead to faster initial weight loss, it's often unsustainable and can result in muscle loss, fatigue, nutrient deficiencies, and a metabolic slowdown. A deficit of 500-1000 calories is generally recommended for safe and effective loss of 0.5-1 kg per week. For very low intakes, consult a healthcare professional.
Q: What if my weight loss stalls?
Weight loss plateaus are common. They can occur if your TDEE has decreased (due to weight loss) or if your activity level has changed. Re-evaluate your calorie intake, ensure accurate tracking, consider increasing your physical activity, or adjust your calorie target slightly after consulting a professional. You can also use our calorie counter for dietary planning.
Q: Does my activity level change if I start exercising?
Yes. If you were previously sedentary and start exercising regularly (even 1-3 days a week), you should update your activity level to "Lightly Active" or higher. Consistently increasing your physical activity will raise your TDEE, allowing for a higher calorie intake while still maintaining a deficit.
Q: How long should I maintain a calorie deficit?
The duration depends on your individual weight loss goals. Aim for sustainable progress. It's often recommended to take diet breaks or periods of maintenance eating every few weeks or months, especially during longer weight loss journeys, to help manage metabolic adaptation and psychological fatigue.
Q: Does this calculator account for body fat percentage?
The standard Mifflin-St Jeor equation estimates BMR based on total weight. It doesn't directly use body fat percentage. However, higher muscle mass (which often correlates with lower body fat percentage) contributes to a higher BMR. For more precise calculations considering body composition, specialized methods might be needed, often involving body fat measurements.
Q: What are the risks of a very large calorie deficit?
Very large deficits (e.g., below 1200 calories for women or 1500 for men without medical supervision) can lead to significant muscle loss, slowed metabolism, fatigue, nutrient deficiencies, gallstones, and hormonal imbalances. It can also lead to disordered eating patterns.
Q: Should I use this calculator if I'm pregnant or breastfeeding?
No. This TDEE calculator is not suitable for pregnant or breastfeeding individuals. Calorie needs during these periods are significantly different and require specific guidance from a healthcare provider or registered dietitian.