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.
Enter your target weight in kilograms (kg).
0.25 kg/week (approx. 0.5 lbs/week)
0.5 kg/week (approx. 1 lb/week)
0.75 kg/week (approx. 1.5 lbs/week)
1 kg/week (approx. 2 lbs/week)
A safe and sustainable rate is typically 0.5-1 kg per week.
Your Weight Loss Plan
TDEE (Total Daily Energy Expenditure):– kcal/day
Target Daily Calories for Weight Loss:– kcal/day
Weekly Calorie Deficit Needed:– kcal/week
Estimated Time to Reach Goal Weight:– weeks
Your Daily Calorie Target: – kcal/day
The TDEE is calculated using the Mifflin-St Jeor equation (adjusted for gender).
Weight loss calories are TDEE minus the deficit required for your desired weekly loss rate.
1 kg of fat is approximately 7700 kcal.
Calorie Intake Over Time
Estimated daily calorie intake required to reach your goal weight.
Metric
Value
Unit
TDEE
–
kcal/day
Target Daily Calories
–
kcal/day
Weekly Deficit
–
kcal/week
Estimated Time to Goal
–
weeks
Deficit per kg lost
7700
kcal/kg
Key metrics for your weight loss journey.
Understanding TDEE and Calorie Deficits for Effective Weight Loss
What is a TDEE Calorie Deficit Calculator to Lose Weight?
A TDEE calorie deficit calculator to lose weight is a tool designed to estimate your body's total daily energy expenditure (TDEE) and then help you determine the appropriate daily calorie intake to achieve a specific weight loss goal. TDEE represents the total number of calories your body burns in a 24-hour period, including all basic bodily functions (Basal Metabolic Rate or BMR), the thermic effect of food (TEF), and calories burned through physical activity. By understanding your TDEE, you can create a sustainable calorie deficit—consuming fewer calories than you burn—which is the fundamental principle of weight loss. This calculator helps demystify the process, providing personalized targets rather than generic advice.
Who should use it: Anyone looking to lose weight in a structured and informed way. This includes individuals seeking to shed a few pounds or those embarking on a more significant weight loss journey. It's particularly useful for those who want to understand the science behind weight loss and set realistic targets. People who are unsure how many calories they should be eating daily to achieve their goals will find this calculator invaluable.
Common misconceptions:
Extreme deficits lead to faster results: While a larger deficit can result in quicker initial weight loss, it's often unsustainable, can lead to muscle loss, nutrient deficiencies, and metabolic slowdown. A moderate deficit is key for long-term success.
Calorie counting is all that matters: While calories are crucial, the *quality* of those calories (nutrient density) and macronutrient balance also play significant roles in overall health, satiety, and body composition.
Metabolism slows down drastically and permanently: While metabolism can adapt to lower calorie intake, significant, permanent slowdowns are rare with moderate deficits. Sustainability and gradual adjustments are more effective.
"Spot reduction" is possible: You cannot choose where your body loses fat. Weight loss occurs systemically.
TDEE Calorie Deficit Calculator to Lose Weight Formula and Mathematical Explanation
This calculator uses a multi-step approach to determine your target daily calorie intake for weight loss.
Calculate Basal Metabolic Rate (BMR): This is the energy your body needs at rest. We use the Mifflin-St Jeor equation, considered one of the most accurate:
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
Calculate Total Daily Energy Expenditure (TDEE): This adjusts BMR based on your activity level.
TDEE = BMR × Activity Multiplier
The activity multipliers are:
Sedentary: 1.2
Lightly active: 1.375
Moderately active: 1.55
Very active: 1.725
Extra active: 1.9
Determine Weekly Calorie Deficit: To lose weight, you need to create a calorie deficit. A common guideline is that 1 kilogram of fat is equivalent to approximately 7700 kilocalories (kcal).
Time (weeks) = (Current Weight – Goal Weight) / Desired Weekly Weight Loss
Variable Explanations
Variable
Meaning
Unit
Typical Range
Gender
Biological sex, affects BMR calculation.
–
Male, Female
Age
Years since birth, affects BMR.
Years
1 – 120
Weight
Current body mass.
kg
1 – 500+
Height
Body length.
cm
20 – 250
Activity Multiplier
Factor representing energy expenditure from lifestyle.
–
1.2 – 1.9
Goal Weight
Target body mass for weight loss.
kg
1 – 500+
Desired Weekly Weight Loss
Rate of desired fat loss per week.
kg/week
0.25 – 1.0
BMR
Basal Metabolic Rate.
kcal/day
Calculated
TDEE
Total Daily Energy Expenditure.
kcal/day
Calculated
Weekly Deficit
Total calorie deficit needed per week.
kcal/week
Calculated
Target Daily Calories
Recommended daily calorie intake for weight loss.
kcal/day
Calculated
Practical Examples (Real-World Use Cases)
Example 1: Sarah's Sustainable Weight Loss
Sarah is a 30-year-old female, weighing 75 kg and standing 165 cm tall. She works a desk job but goes to the gym for moderate exercise 3-4 times a week. Her goal weight is 68 kg, and she aims for a sustainable loss of 0.5 kg per week.
Time to Goal = (75 – 68) / 0.5 = 7 / 0.5 = 14 weeks
Results: Sarah's TDEE is approximately 2279 kcal/day. To lose 0.5 kg per week, she needs a daily calorie intake of around 1729 kcal. She can expect to reach her goal weight of 68 kg in about 14 weeks.
Example 2: Mark's Ambitious but Realistic Fat Loss
Mark is a 25-year-old male, 185 cm tall, weighing 90 kg. He trains intensely 5-6 times a week and has a physically demanding job. He wants to reach 80 kg and is comfortable with a 1 kg per week weight loss rate.
Results: Mark's TDEE is approximately 3339 kcal/day. To achieve a 1 kg weekly loss, he should aim for around 2239 kcal daily. At this rate, he should reach his goal weight of 80 kg in about 10 weeks. It's important for Mark to ensure his diet is nutrient-dense to support his high activity level.
How to Use This TDEE Calorie Deficit Calculator to Lose Weight
Using the TDEE calorie deficit calculator to lose weight is straightforward. Follow these steps:
Input Your Basic Information: Accurately enter your gender, age, current weight (in kg), and height (in cm). Precision here is important for accurate TDEE calculation.
Select Your Activity Level: Choose the option that best reflects your typical weekly physical activity. Be honest to get the most relevant TDEE. If your activity varies, consider choosing a level that represents your average week.
Set Your Weight Loss Goals: Enter your desired goal weight (in kg). Then, select your desired weekly weight loss rate. For most people, a rate of 0.5 kg to 1 kg per week is considered safe and sustainable. Faster rates can be hard to maintain and may lead to muscle loss.
Click Calculate: Once all fields are filled, click the "Calculate" button.
How to read results:
TDEE (Total Daily Energy Expenditure): This is the estimated number of calories your body burns daily to maintain its current weight.
Target Daily Calories: This is your recommended daily calorie intake to achieve your desired weekly weight loss rate.
Weekly Calorie Deficit: The total calorie deficit your target intake creates over a week.
Estimated Time to Reach Goal Weight: A projection of how long it might take to hit your target weight based on the chosen loss rate.
Decision-making guidance:
Adjust your target calories: If the target daily calories seem too low or too high to be sustainable, you might adjust your desired weight loss rate. A slower rate requires a smaller deficit and is often easier to stick to long-term.
Re-evaluate activity level: If your lifestyle changes (e.g., starting a new job, increasing exercise), update your activity level for a more accurate TDEE.
Monitor progress: Use these numbers as a guideline. Track your weight and adjust your intake if you're not losing weight as expected, or if you're losing too quickly. Remember, consistency is key.
Key Factors That Affect TDEE Calorie Deficit to Lose Weight Results
While a TDEE calorie deficit calculator to lose weight provides a valuable estimate, several factors can influence the actual results and your weight loss journey:
Body Composition: Muscle tissue burns more calories at rest than fat tissue. Individuals with higher muscle mass will have a higher TDEE than someone of the same weight but with less muscle. This calculator uses general formulas that don't directly account for body fat percentage.
Metabolic Adaptation: As you lose weight, your body may adapt by slightly lowering your metabolic rate to conserve energy. This means your TDEE might decrease over time, potentially requiring adjustments to your calorie intake to continue losing weight.
Hormonal Fluctuations: Hormones (like thyroid hormones, cortisol, leptin, ghrelin) play a significant role in regulating metabolism, appetite, and fat storage. Conditions affecting these hormones can impact TDEE and weight loss.
Genetics: Individual genetic predispositions can influence metabolic rate, fat storage patterns, and appetite regulation, leading to variations in how easily people lose or gain weight.
Dietary Thermogenesis (TEF): The thermic effect of food is the energy expended to digest, absorb, and metabolize nutrients. Protein has a higher TEF than carbohydrates or fats, meaning it requires more calories to process. This calculator incorporates a general TEF within the activity multiplier.
Sleep Quality and Quantity: Poor sleep can disrupt hormones that regulate appetite (increasing ghrelin, the hunger hormone, and decreasing leptin, the satiety hormone), potentially increasing hunger and affecting metabolic rate.
Hydration Levels: While not a primary driver, staying adequately hydrated is crucial for optimal metabolic function. Dehydration can temporarily slow down metabolism.
Frequently Asked Questions (FAQ)
Q1: Is the Mifflin-St Jeor equation always accurate for calculating TDEE?
A: The Mifflin-St Jeor equation is widely considered one of the most accurate predictive equations for BMR, but it's still an estimation. Individual metabolic rates can vary due to genetics, body composition, and other physiological factors. It provides a solid starting point.
Q2: What is the safest weekly weight loss rate?
A: Generally, a weight loss rate of 0.5 kg to 1 kg (approximately 1-2 pounds) per week is considered safe and sustainable for most individuals. Losing weight faster can increase the risk of muscle loss, nutrient deficiencies, and gallstones, and may be harder to maintain long-term.
Q3: Can I eat fewer than 1200 calories per day if my TDEE is very low?
A: It is generally not recommended for women to consistently consume fewer than 1200 calories per day, or men fewer than 1500 calories, without medical supervision. Very low-calorie diets can be difficult to sustain, may lead to nutrient deficiencies, and can negatively impact metabolism and muscle mass.
Q4: What should I do if I'm not losing weight despite following my target calories?
A: Several factors could be at play: inaccurate calorie tracking (both intake and expenditure), metabolic adaptation, hormonal issues, or insufficient sleep/high stress. Re-evaluate your intake accuracy, consider a slight calorie reduction, increase physical activity, and ensure you're managing stress and sleep.
Q5: How does muscle mass affect my TDEE and calorie deficit needs?
A: Muscle is metabolically active tissue, meaning it burns more calories at rest than fat. The higher your muscle mass, the higher your BMR and TDEE. If you're building muscle while losing fat (body recomposition), your weight might not decrease as rapidly, but your body composition will improve. This calculator uses general formulas, so integrating strength training is key to preserving/building muscle.
Q6: Does the calorie deficit need to be exactly 7700 kcal for 1 kg of fat loss?
A: The 7700 kcal per kg of fat is an approximation. The actual energy content of fat can vary, and the body's hormonal responses and metabolic rate changes during weight loss can influence the precise number of calories needed for a specific weight change. However, it remains a widely accepted and practical guideline for estimations.
Q7: How often should I update my calorie targets?
A: You should ideally recalculate your TDEE and target calories every 5-10% of body weight lost, or if your activity level significantly changes. As you lose weight, your TDEE decreases, and your previous target might become too low or too high.
Q8: Can I use this calculator if I'm trying to gain weight?
A: No, this calculator is specifically designed for creating a calorie deficit to lose weight. For weight gain, you would need to calculate your TDEE and add a calorie surplus.
Related Tools and Internal Resources
BMI Calculator – Understand your Body Mass Index and its relation to weight categories.
Macronutrient Calculator – Determine the optimal balance of protein, carbs, and fats for your diet.
Water Intake Calculator – Calculate your daily water needs for optimal health and hydration.