What Is a Good TDEE for Weight Loss?
TDEE is your maintenance number. Weight loss depends on how you set your calorie deficit.
Last updated: January 2026
What is a good TDEE for weight loss? This is a common question for people using a TDEE calculator who want to lose fat without guessing how much to eat.
There is no single “good” TDEE for weight loss because TDEE is just your personal maintenance number, not a goal to hit. A TDEE calculator estimates how many calories you burn per day based on age, sex, height, weight, and activity. For weight loss, you usually eat below that number by creating a controlled calorie deficit. A common starting point is reducing calories by about 15–25% under your TDEE so you lose roughly 0.5–1% of body weight per week while preserving energy and muscle. If progress stalls for 2–3 weeks, you can slightly adjust calories or activity. The “best” TDEE setup is the one that is sustainable and keeps you feeling reasonably satisfied.