How to Calculate Calories for Weight Loss: TDEE Guide
Learn how to calculate your Total Daily Energy Expenditure (TDEE) and create a calorie deficit for healthy weight loss. Includes formulas, activity multipliers, and a free calculator.
Understanding TDEE and BMR
Your Basal Metabolic Rate (BMR) is the calories your body burns at complete rest — just to keep you alive. Your Total Daily Energy Expenditure (TDEE) is BMR multiplied by an activity factor. To lose weight, you eat fewer calories than your TDEE. To gain weight, you eat more. A safe deficit for weight loss is 500-750 calories below TDEE, which produces about 1-1.5 lbs of weight loss per week.
Calculating Your BMR
The Mifflin-St Jeor equation (most accurate for most people): Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 5. Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161. For example, a 30-year-old man, 180cm, 80kg: BMR = 10(80) + 6.25(180) - 5(30) - 5 = 1,775 calories/day.
Activity Multipliers
Multiply your BMR by your activity level: Sedentary (office job, little exercise): BMR × 1.2. Lightly Active (light exercise 1-3 days/week): BMR × 1.375. Moderately Active (moderate exercise 3-5 days/week): BMR × 1.55. Very Active (hard exercise 6-7 days/week): BMR × 1.725. Extremely Active (athlete/physical job + exercise): BMR × 1.9.
Creating a Calorie Deficit
For healthy weight loss, aim for a 500-calorie daily deficit (1 lb/week) or 750-calorie deficit (1.5 lbs/week). Never go below 1,200 calories (women) or 1,500 calories (men) without medical supervision. A 500-calorie deficit can come from eating less, exercising more, or a combination. For example, eat 300 fewer calories and walk 30 minutes (burns ~200 calories).
Common Mistakes to Avoid
Don't cut too aggressively — extreme deficits slow metabolism and cause muscle loss. Don't forget to recalculate as you lose weight (your TDEE drops). Don't ignore protein — aim for 0.7-1g per pound of body weight to preserve muscle. Don't only focus on the scale — take measurements and photos too. And don't forget that consistency matters more than perfection.
Related Free Tools
Frequently Asked Questions
How many calories should I eat to lose weight?
Calculate your TDEE and subtract 500 calories for 1 lb/week loss. Most women should eat 1,400-1,800 calories for weight loss, and most men 1,800-2,200. Adjust based on your results after 2-3 weeks.
Is 1,200 calories enough?
1,200 calories is generally the minimum for women and may be appropriate for smaller, sedentary women. However, most people do better with a moderate deficit. Eating too little can lead to nutrient deficiencies, muscle loss, and metabolic slowdown.
How accurate are calorie calculators?
TDEE calculators provide estimates within 10-15% accuracy. Use them as a starting point, then adjust based on real-world results. If you're not losing weight after 2 weeks at your calculated deficit, reduce by another 100-200 calories.