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TDEE Calculator for Weight Loss
To lose fat you eat below your TDEE (total daily energy expenditure), and this calculator does the maths for you: it estimates your BMR, multiplies by your activity factor for TDEE, then applies a deficit to show your goal calories. A common starting point is a 20% cut — for a TDEE of 2,759 kcal that is roughly 552 kcal/day, or a target of about 2,207 kcal. Because roughly 3,500 kcal equals about 1 lb of fat, a 552 kcal/day deficit is about 1.1 lb per week. Enter your sex, age, height and weight (kg/lb, cm/in), pick your activity level honestly — it is the biggest source of variance — and see BMR, TDEE and goal calories, each labelled in kcal. One important rule: do not set goal calories below your BMR. And remember your TDEE drops as you lose weight, so recalculate every ~10 lb. This is a fitness estimate, not medical or dietary advice.
Goal calories = TDEE × (1 − deficit%) — a −20% cut is a common starting point
- Worked example: TDEE 2,759 → −20% ≈ 2,207 kcal (≈ 552 kcal/day deficit ≈ 1.1 lb/week)
- ≈ 3,500 kcal ≈ 1 lb of fat; don’t set goal calories below your BMR
Frequently asked questions
What calorie deficit should I use to lose weight?
A deficit of about 20% below your TDEE is a common, sustainable starting point. For a TDEE of 2,759 kcal that is roughly 552 kcal/day, giving a target of about 2,207 kcal and around 1.1 lb of loss per week (since ~3,500 kcal ≈ 1 lb of fat). Avoid setting goal calories below your BMR — deeper cuts are harder to sustain and can slow your metabolism.
Why does my weight loss slow down at the same calories?
As you lose weight your TDEE falls — you carry less mass to maintain and the body downregulates energy use (adaptive thermogenesis), so the same target becomes a smaller deficit. Recalculate your TDEE roughly every 10 lb (≈ 5 kg) with your new weight rather than treating the first number as permanent.