How to Calculate TDEE for Weight Loss

How do you calculate TDEE for weight loss? This is a common question for people who want a clear, step-by-step way to turn their calorie burn into a sustainable fat-loss plan.

To calculate TDEE for weight loss, first enter your age, sex, height, current weight, and activity level into a TDEE calculator. The calculator estimates your Basal Metabolic Rate using formulas like Mifflin–St Jeor and then multiplies it by an activity factor to reflect how much you move. That final number is your TDEE, or maintenance calories. For fat loss, you do not eat exactly that number; instead, subtract about 15–25% from your TDEE to create a calorie deficit. The calculator may also suggest macro targets for protein, fats, and carbs. Track your body weight trends for several weeks and adjust calories or steps if fat loss is slower or faster than desired.