TDEE Calculator for Weight Loss — Start Now
This TDEE calculator for weight loss estimates your daily calorie needs so you can set a sustainable deficit and track progress with realistic targets.
Quick summary
This TDEE calculator estimates maintenance calories and weight loss targets using activity factors. The page includes a TDEE chart, formulas, examples, FAQs, and references for setting a sustainable deficit.
TDEE Calculator for Weight Loss
Use this TDEE calculator for weight loss to estimate maintenance calories and then apply a realistic deficit based on your activity level and goals.
Calculator
Estimate your TDEE for weight loss with age, sex, height, weight, and activity level. The target calories apply a deficit you select.
TDEE chart for weight loss
The chart below shows example maintenance calories and 15% deficit targets using the Mifflin-St Jeor formula. Use it as a quick reference, then personalize in the calculator above.
| Profile | Activity | Maintenance | 15% deficit |
|---|---|---|---|
| Female, 30, 5'4", 140 lb | Lightly active | 1,870 kcal | 1,590 kcal |
| Female, 38, 5'7", 170 lb | Moderately active | 2,280 kcal | 1,940 kcal |
| Male, 35, 5'10", 185 lb | Moderately active | 2,640 kcal | 2,240 kcal |
| Male, 45, 6'0", 220 lb | Lightly active | 2,610 kcal | 2,220 kcal |
TDEE formula
We calculate basal metabolic rate (BMR) using the Mifflin-St Jeor equation, then multiply by your activity factor to estimate maintenance calories. Your weight loss target applies the deficit you select.
Activity factors range from 1.2 for sedentary schedules to 1.9 for highly active athletes. A 10-20% deficit is a common starting range for steady fat loss without extreme hunger.
Example calculation
Example: Female, 30 years old, 5'4" (163 cm), 140 lb (63.5 kg), lightly active (1.375). BMR = 10 × 63.5 + 6.25 × 163 − 5 × 30 − 161 = 1,367 kcal. TDEE = 1,367 × 1.375 = 1,880 kcal/day.
With a 15% deficit, target calories = 1,880 × 0.85 = 1,598 kcal/day. That is about 0.56 lb per week if the plan is consistent.
FAQ
How accurate is a TDEE calculator for weight loss?
It is a strong starting estimate based on proven formulas, but your real-world maintenance can vary by activity tracking, sleep, hormones, and NEAT. Use the calculator to set a target, then adjust after 2-3 weeks of consistent data.
What calorie deficit is best for fat loss?
A 10-20% deficit is common for steady progress with manageable hunger. Faster loss requires a larger deficit but can be harder to maintain and may reduce training performance.
Why does my weight loss slow down after a few weeks?
As body weight drops, maintenance calories decrease. Activity can also reduce without noticing (lower NEAT). Recalculate every 4-6 weeks or after a 5-10 lb change.
Should I use the same TDEE on rest days?
If your activity level is consistent across the week, a single daily target works well. If you train hard on specific days, a higher target on training days and slightly lower on rest days can improve adherence.
What if I am not losing weight at my target calories?
Double-check tracking accuracy, portions, and liquid calories. If weight is stable for 2-3 weeks, reduce calories by 100-150 per day or increase activity slightly.
Resources
These references explain the Mifflin-St Jeor equation and how energy expenditure is estimated for weight management.
TDEE and BMR references: PubMed: A new predictive equation for resting energy expenditure, PubMed: Validation of the Mifflin-St Jeor equation, CDC: Healthy weight loss.