TDEE Weight Loss Calculator Free
Calculate your precise Total Daily Energy Expenditure and design a caloric plan for sustainable weight loss.
Metric (kg, cm)
Imperial (lbs, ft/in)
Male
Female
Used to determine metabolic rate decline.
Please enter a valid age (10-100).
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)
Extra Active (Physical job + training)
Be honest! This significantly impacts your result.
Maintain Weight
Mild Weight Loss (-0.5 lb/week)
Normal Weight Loss (-1 lb/week)
Aggressive Weight Loss (-2 lbs/week)
Mild Weight Gain (+0.5 lb/week)
Normal Weight Gain (+1 lb/week)
Your Daily Calorie Target
2,500 kcal
To maintain current weight
Basal Metabolic Rate (BMR)
1,800 kcal
Calories burned at complete rest
TDEE (Maintenance)
2,500 kcal
Calories burned with daily activity
Weekly Calorie Deficit/Surplus
0 kcal
Total weekly energy difference based on goal
Recommended Macronutrient Split (Balanced)
Based on a standard 40/30/30 split (Carbs/Protein/Fat) for your goal:
| Macronutrient | Percentage | Calories | Grams |
|---|---|---|---|
| Carbohydrates | 40% | 1000 | 250g |
| Protein | 30% | 750 | 188g |
| Fats | 30% | 750 | 83g |
Calorie Intake vs. Maintenance
Visual comparison of your maintenance needs versus your goal intake.
What is a TDEE Weight Loss Calculator Free?
A tdee weight loss calculator free tool is a digital utility designed to estimate the total number of calories your body burns in a 24-hour period, known as Total Daily Energy Expenditure (TDEE). Unlike simple calorie counters that only look at food intake, this calculator considers your biometrics—age, gender, height, weight—and your physical activity level to provide a comprehensive baseline for energy output.
This tool is essential for anyone looking to alter their body composition. Whether you are an athlete aiming to cut fat while preserving muscle, or someone starting a weight loss journey, knowing your TDEE is the mathematical foundation of success. By understanding how much energy you expend, you can scientifically determine how much you need to eat to create a calorie deficit (for weight loss) or a surplus (for muscle gain).
TDEE Formula and Mathematical Explanation
The core logic behind our tdee weight loss calculator free relies on the Mifflin-St Jeor equation, widely considered by clinical nutritionists to be the most accurate formula for estimating Basal Metabolic Rate (BMR) in the general population.
The calculation follows a two-step process:
- Calculate BMR: This is the energy your body needs just to keep organs functioning at rest.
- Apply Activity Factor: The BMR is multiplied by a factor representing your daily movement.
| Variable | Meaning | Unit | Typical Range |
|---|---|---|---|
| W | Weight | kg | 40 – 200+ |
| H | Height | cm | 120 – 220 |
| A | Age | years | 10 – 100 |
| PAL | Physical Activity Level | Multiplier | 1.2 – 1.9 |
Step 1: The Mifflin-St Jeor Equation for BMR
- Men: (10 × W) + (6.25 × H) – (5 × A) + 5
- Women: (10 × W) + (6.25 × H) – (5 × A) – 161
Step 2: TDEE Calculation
TDEE = BMR × PAL
For example, a Sedentary person uses a PAL of 1.2, while an Extra Active person uses 1.9.
Practical Examples (Real-World Use Cases)
Example 1: The Office Worker (Sedentary Weight Loss)
Profile: Sarah is a 35-year-old female, 165cm tall, weighing 85kg. She works a desk job and rarely exercises.
- BMR Calculation: (10×85) + (6.25×165) – (5×35) – 161 = 1,545 calories.
- TDEE Calculation: 1,545 (BMR) × 1.2 (Sedentary) = 1,854 calories.
- Weight Loss Goal: Sarah wants to lose 0.5kg (approx 1 lb) per week. She needs a 500-calorie daily deficit.
- Target Intake: 1,854 – 500 = 1,354 calories/day.
Example 2: The Active Construction Worker (Maintenance)
Profile: Mike is a 28-year-old male, 180cm tall, weighing 90kg. He works in construction and lifts weights 4 times a week.
- BMR Calculation: (10×90) + (6.25×180) – (5×28) + 5 = 1,890 calories.
- TDEE Calculation: 1,890 (BMR) × 1.725 (Very Active) = 3,260 calories.
- Goal: Maintenance. Mike should eat roughly 3,260 calories/day to keep his weight stable.
How to Use This TDEE Weight Loss Calculator Free
- Enter Biometrics: Input your gender, age, height, and current weight accurately. Small deviations can affect the BMR baseline.
- Select Activity Level: Be honest. Most people overestimate their activity. If you work in an office and gym 3x a week, "Moderately Active" is usually appropriate, not "Very Active".
- Choose Your Goal: Select whether you want to lose fat, maintain, or gain muscle. The calculator adjusts the daily calorie target accordingly (usually -500 for loss, +500 for gain).
- Analyze Results: Review your "Daily Calorie Target". Use the macronutrient table to see how much protein, fat, and carbs you should aim for.
Key Factors That Affect TDEE Results
When using a tdee weight loss calculator free, consider these variables that influence your actual burn rate:
- Muscle Mass vs. Fat Mass: Muscle tissue burns more calories at rest than fat tissue. Two people of the same weight but different body compositions will have different BMRs. High-muscle individuals may need to eat slightly more than the calculated result.
- NEAT (Non-Exercise Activity Thermogenesis): This includes fidgeting, walking to the car, and standing. High NEAT levels can add hundreds of calories to your TDEE without formal exercise.
- Thermic Effect of Food (TEF): Digestion consumes energy. Protein has a high TEF (20-30%), meaning a high-protein diet actually boosts your TDEE slightly compared to a high-fat diet.
- Age-Related Metabolic Decline: As we age, hormonal changes and muscle loss typically lower metabolic rate. This is why the formula subtracts calories based on age years.
- Hormonal Health: Thyroid issues (hypothyroidism) or conditions like PCOS can lower BMR below the calculated theoretical value.
- Adaptation: If you have been dieting for a long time, your body may adapt by lowering its energy expenditure (metabolic adaptation), meaning your real TDEE might be lower than the calculator predicts.
Frequently Asked Questions (FAQ)
How often should I recalculate my TDEE?
You should recalculate every time you lose or gain significant weight (e.g., every 5-10 lbs or 2-5 kg). As you lose weight, your body requires less energy to move, lowering your TDEE.
Is this calculator 100% accurate?
No calculator is perfect. It provides a statistical estimate. Treat the result as a starting point. If you aren't losing weight after 2 weeks at the target calories, lower the target by another 100-200 calories.
Should I eat back my exercise calories?
Generally, no. The TDEE calculation already accounts for your activity level multiplier. Adding exercise calories on top usually leads to overeating ("double counting").
What is a safe calorie deficit?
A deficit of 20-25% of TDEE (usually 500 calories) is standard. Deficits larger than 1000 calories/day can lead to muscle loss and nutrient deficiencies.
Does TDEE change on rest days?
Technically yes, but for simplicity, TDEE is an average over the week. It is easier to eat the same amount daily rather than cycling calories, though some advanced athletes do calorie cycle.
Can I use this for keto or intermittent fasting?
Yes. TDEE determines how much energy you need. Keto or fasting determines how or when you get that energy. The calorie math remains the same.
Why is my weight not changing despite the deficit?
Common reasons include water retention, tracking errors (underestimating food intake), or metabolic adaptation. Ensure you weigh food portions for accuracy.
What is the lowest calorie intake recommended?
Generally, women should not drop below 1200 calories and men below 1500 calories without medical supervision to ensure nutrient adequacy.
Related Tools and Internal Resources
Enhance your health journey with our suite of specialized planning tools designed to work alongside the tdee weight loss calculator free.
- BMR Calculator – Find your Basal Metabolic Rate specifically for rest days.
- Macro Calculator – detailed breakdown of proteins, fats, and carbs for keto, vegan, or balanced diets.
- Ideal Body Weight Calculator – Determine realistic weight targets based on frame size.
- Body Fat Percentage Estimator – Track composition changes beyond just scale weight.
- Calorie Deficit Planner – Advanced planning for specific deadline-based weight loss events.
- Activity Burn Rate Tool – Estimate calories burned for specific exercises like running or swimming.