TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) to determine how many calories you need for weight loss, maintenance, or gain.
What is TDEE and how is it different from BMR?
TDEE (Total Daily Energy Expenditure) = total calories burned daily including all activity. BMR = calories at rest only. TDEE = BMR x Activity Multiplier. Example: BMR 1,800 + moderate activity (1.55) = 2,790 TDEE. TDEE is your maintenance calories - eat this to maintain weight. Eat below for loss, above for gain. TDEE includes: BMR (60-75%), activity (15-30%), food digestion (10%).
How many calories should I eat to lose weight?
Safe deficit: 500 cal/day = 1 lb/week, 1,000 cal/day = 2 lb/week. Never eat below BMR long-term (slows metabolism, loses muscle). Example: TDEE 2,500 - eat 2,000 for 1 lb/week loss, 1,500 for 2 lb/week (if above BMR). Adjust based on results: Not losing after 2 weeks? Reduce 100-200 cal. Losing too fast? Increase calories. Sustainable = 0.5-1% body weight/week.
How do I calculate calorie deficit for specific weight loss?
1 lb fat = 3,500 calories. Weekly deficit needed = (lbs to lose per week) x 3,500. Daily deficit = weekly / 7. Example: Lose 1.5 lbs/week = 5,250 cal/week deficit = 750 cal/day. If TDEE = 2,500, eat 1,750/day. Maximum safe deficit = 20-25% of TDEE or 1,000 cal/day. Larger people can handle bigger deficits; smaller people need smaller deficits.
Why am I not losing weight at calculated deficit?
Common reasons: Underestimating food intake (weigh food, track accurately), overestimating activity level, water retention (normal fluctuations), not enough time (need 2-3 weeks minimum), adaptive thermogenesis (metabolism slowing), medical issues (thyroid, PCOS). Solutions: Track meticulously, be patient, take measurements not just scale, refeed days, adjust calories down 100-200 if truly stuck. Seek medical advice if persistent.