How to Calculate TDEE for Weight Loss

Q: How to calculate TDEE for weight loss?

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.

Find your maintenance calories, then set a deficit that’s realistic to follow.

Last updated: January 2026

The quickest way to get a solid starting calorie target is to calculate your Total Daily Energy Expenditure (TDEE), then use that number to set a controlled deficit. This keeps your plan grounded in your body stats and activity level, not generic calorie advice.

Browse more quick answers on our TDEE FAQs page.

Step 1: Enter your stats into a TDEE calculator

Start by entering your age, sex, height, current weight, and activity level. The activity level matters because two people with the same height and weight can burn very different calories depending on daily movement, work demands, and training.

Most calculators estimate your Basal Metabolic Rate (BMR) first (your “at-rest” burn), then scale it up using an activity factor.

Step 2: Understand how the calculator gets your TDEE

A typical approach is:

Estimate BMR using a validated equation such as Mifflin–St Jeor.
Multiply by an activity factor to reflect movement and exercise.
The result is your TDEE, often called your maintenance calories.

Why it’s an estimate

Wearables, food tracking accuracy, sleep, stress, and daily movement can all shift real-world burn. Use the calculator as a starting point, then refine with your trend over time.

Step 3: Subtract 15–25% for fat loss

Once you have TDEE, don’t eat exactly that number if your goal is weight loss. Instead, set a controlled deficit. A common starting point is about 15–25% below your TDEE.

Easier to sustain

~15% deficit often feels more manageable and keeps training and energy steadier.

Faster but harder

~25% deficit can move results faster, but hunger and fatigue can increase for some people.

Many people aim for a loss rate around 0.5–1% of body weight per week as a practical balance of speed and sustainability.

Step 4: Use macros as a helpful structure (optional)

Some calculators also suggest macro targets for protein, fats, and carbs. Macros don’t replace calorie control, but they can help you:

Hit enough protein for muscle retention.
Keep fats at a reasonable level for satiety and routine.
Use carbs flexibly around training and preference.

Step 5: Track your trend for several weeks, then adjust

Your first target is a hypothesis. Run it consistently, then evaluate your trend over 2–3 weeks. If fat loss is slower or faster than desired, adjust one variable at a time:

Calories: reduce slightly if progress is slow, or increase slightly if it’s too aggressive.
Steps/activity: add a bit more movement if you’d rather not cut food further.
Consistency: tighten up weekends, snacks, and “small” extras that quietly add up.

Best practice

Use weekly averages (or trend lines), not single-day weigh-ins. Water, sodium, soreness, and sleep can swing the scale even when fat loss is happening.

Summary

To calculate TDEE for weight loss: estimate your maintenance calories using your stats + activity, then subtract 15–25% to set a deficit. Track your trend for a few weeks and adjust calories or activity if needed.