TDEE Calculator for Weight Loss — Daily Calorie Target
Your TDEE (Total Daily Energy Expenditure) tells you how many calories you burn per day. Subtract a deficit from this number to calculate your weight loss calories.
How It Works
TDEE = BMR × Activity Factor. BMR (basal metabolic rate) is calculated using the Mifflin-St Jeor equation: (10 × kg) + (6.25 × cm) – (5 × age) + 5 for men, –161 for women.
Activity factors range from 1.2 (sedentary desk job) to 1.9 (professional athlete training 2x/day). Pick conservatively — most people overestimate their activity level.
For fat loss, subtract 500 kcal from TDEE for ~0.5 kg/week loss, or 250 kcal for a slower 0.25 kg/week. Don't go below BMR (your body resists this and metabolism slows).
Frequently Asked Questions
What TDEE should I eat to lose weight?
TDEE minus 500 calories = ~0.5 kg/week loss. Example: TDEE of 2,400 kcal → eat 1,900 kcal/day. Larger deficits (>750 kcal) often cause muscle loss and metabolic slowdown.
Why am I not losing weight at my calculated TDEE deficit?
Three main reasons: (1) underestimating calories eaten — track everything for 2 weeks, (2) overestimating activity factor — drop one level, (3) metabolic adaptation if you've been dieting >6 months — take a 2-week diet break.
Should I recalculate TDEE as I lose weight?
Yes. Every 5–10 kg lost, your BMR drops ~50–100 kcal/day from less tissue to maintain plus metabolic adaptation. Recalculate TDEE and adjust your deficit every 4–6 weeks.