How to Calculate TDEE for Weight Loss — Step-by-Step Guide
What TDEE Is and Why It Matters
TDEE (Total Daily Energy Expenditure) is the total calories your body burns in a day, including your basal metabolism and all physical activity. It’s the most important number in weight management. Eat above it and you gain. Eat below it and you lose. The accuracy of your TDEE determines how reliable your weight plan will be.
How TDEE Is Calculated
TDEE = BMR × Activity Factor. BMR (Basal Metabolic Rate) is calculated using the Mifflin-St Jeor equation: (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5 (for men) or −161 (for women). This is multiplied by your activity factor: Sedentary (1.2), Lightly active (1.375), Moderately active (1.55), Very active (1.725), Extra active (1.9).
Using TDEE to Create a Calorie Deficit
For weight loss, subtract 300–500 calories from your TDEE. A 500-calorie daily deficit produces roughly 0.5 kg (1 lb) of fat loss per week. Never go below 1200 (women) or 1500 (men) calories — below those levels the body breaks down muscle and essential tissue. Use TDEE Calculator to get your number and Calorie Deficit Calculator to plan the deficit correctly.
Why TDEE Changes Over Time
As you lose weight, your BMR decreases (you’re carrying less mass), so your TDEE drops. This is called metabolic adaptation. Recalculate your TDEE every 4–6 weeks during a weight loss period to keep your deficit accurate. The calculator takes less than one minute.
Frequently Asked Questions
Calculate your TDEE now
Open TDEE Calculator — enter your stats and activity level to get your exact daily calorie expenditure.
Open TDEE Calculator