TDEE Calculator for Weight Loss
If your primary goal is losing body fat, your TDEE — Total Daily Energy Expenditure — is the starting line. Every successful fat-loss diet works by keeping your calorie intake below your TDEE, creating what nutrition scientists call an energy deficit. The challenge is finding the sweet spot: cut too little and progress stalls; cut too aggressively and you lose muscle, tank your energy, and set yourself up for rebound weight gain. This version of our TDEE calculator is purpose-built for weight loss. After calculating your maintenance calories across three validated formulas, it automatically shows deficit targets at −250, −500, and −750 kcal/day alongside projected weekly fat loss for each. It also flags when a deficit is too steep relative to your body weight, helping you stay on a sustainable path.
Your Details
ℹ️ Moderately Active Typically: Moderate exercise 3-5 days/week.
Example Use Cases
A 78 kg, 30-year-old moderately active male would see a TDEE of roughly 2,650 kcal. At a −500 kcal deficit (2,150 kcal/day), he can expect to lose about 0.45 kg per week.
A 65 kg, 25-year-old lightly active female might have a TDEE around 1,950 kcal. A −300 kcal deficit (1,650 kcal/day) produces a slower but very sustainable 0.27 kg/week loss without dipping below minimum safe intake.
How to Interpret Your Results
For weight loss, aim for a deficit of 15–25% of your TDEE rather than a fixed number. This scales the deficit to your body size. A deficit larger than 25% is rarely sustainable for more than a few weeks and increases the risk of muscle loss. Pair your deficit with adequate protein (1.6–2.2 g/kg) to preserve lean mass.
Frequently Asked Questions
Methodology & Limitations
Formulas Used
This calculator uses three peer-reviewed BMR equations: **Mifflin-St Jeor** (1990), **Harris-Benedict (revised)** (1984), and **Katch-McArdle** (1996). Each BMR is multiplied by a standard physical activity level (PAL) factor to estimate TDEE.
Page-Specific Notes
The weight-loss deficit tiers shown (−250, −500, −750 kcal) are based on the widely cited 7,700 kcal per kilogram of body fat. The tool also checks that projected intake does not fall below 1,200 kcal/day for women or 1,500 kcal/day for men, per general clinical guidelines.
Limitations
TDEE estimates can vary ±10–15% from actual expenditure. Factors like genetics, NEAT (non-exercise activity thermogenesis), hormonal status, and medication use are not captured. Use the result as a starting point and adjust based on real-world results over 2–4 weeks.
Sources & Citations
- Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-247.
- Roza AM, Shizgal HM. The Harris Benedict equation reevaluated. Am J Clin Nutr. 1984;40(1):168-182.
- McArdle WD, Katch FI, Katch VL. Exercise Physiology: Energy, Nutrition, and Human Performance. 5th ed. 2001.
Medical Disclaimer: This calculator provides estimates based on published formulas and is not a substitute for professional medical advice. Always consult a qualified healthcare provider before making changes to your diet or exercise routine.
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