How to Calculate TDEE for Weight Loss – Step-by-Step Guide
How to Calculate TDEE for Weight Loss
If your goal is to lose weight, the most important number you need to know is your TDEE (Total Daily Energy Expenditure). This tells you how many calories your body burns in a day, so you can eat less than that and create a calorie deficit.
👉 Try our TDEE Calculator to get your personalized results in seconds.
🔎 Step 1 – Calculate Your BMR (Basal Metabolic Rate)
BMR = calories burned at rest (breathing, circulation, basic body functions).
Formula: Mifflin–St Jeor Equation
- For men:
BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age + 5 - For women:
BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age – 161
Example: 70 kg, 175 cm, 28 years old (male) = 1,700 calories/day
🔎 Step 2 – Multiply by Activity Factor
This converts BMR → TDEE based on lifestyle.
| Activity Level | Multiplier |
|---|---|
| Sedentary (little exercise) | × 1.2 |
| Lightly active (1–3 days/week) | × 1.375 |
| Moderately active (3–5 days/week) | × 1.55 |
| Very active (6–7 days/week) | × 1.725 |
| Extra active (hard training/physical job) | × 1.9 |
Example: 1,700 × 1.55 = 2,635 calories/day TDEE
🔎 Step 3 – Create a Calorie Deficit
To lose weight safely:
- Mild deficit: –250 to –500 calories/day (0.25–0.5 kg/week)
- Moderate deficit: –500 to –750 calories/day (0.5–0.75 kg/week)
- Aggressive (short term only): –1,000 calories/day (~1 kg/week)
👉 Example: If TDEE = 2,635, eat ~2,100–2,300 calories/day to lose weight.
🔎 Step 4 – Track and Adjust
- Track body weight weekly
- If weight loss stalls after 3–4 weeks, reduce another 150–200 calories/day
- Use a food-tracking app for accuracy
📊 Example Scenarios
- Office worker, little exercise → BMR 1,500, TDEE 1,800 → Eat 1,300–1,500 for fat loss
- Active gym-goer → BMR 1,700, TDEE 2,600 → Eat 2,100–2,300 for fat loss
⚠️ Tips for Better Weight Loss with TDEE
- Don’t go below BMR for long periods → harms metabolism
- Aim for 1–1.5g protein per kg of body weight
- Strength training helps preserve muscle during deficit
- Adjust calories as you lose weight (your TDEE will drop)
❓ FAQs About TDEE for Weight Loss
Q: Can I just use a calculator instead of formulas?
A: Yes, our TDEE Calculator makes it easier.
Q: How much of a deficit is safe?
A: 500 calories/day is sustainable for most people.
Q: Should I recalculate TDEE during weight loss?
A: Yes, every 4–6 weeks as body weight changes.
✅ Conclusion
Knowing your TDEE is the foundation of weight loss. Once you calculate it, apply a moderate calorie deficit, stay consistent, and track progress.
👉 Use our TDEE Calculator to find your exact numbers and start your fat-loss journey today.