Calculate your TDEE and get a calorie target for sustainable weight loss. See your deficit calories, macros, and weekly fat loss projection.
To lose weight, you need to eat fewer calories than you burn. A moderate deficit of 15–25% below your TDEE is the sweet spot — aggressive enough to see results, sustainable enough to stick with. At a 500-calorie deficit, expect to lose roughly 1 pound per week. The calculator below shows your personalized TDEE and calorie targets for both moderate and aggressive cuts.
Your Stats
Gender
If provided, uses the more accurate Katch-McArdle formula
Your ideal TDEE for weight loss depends on your age, gender, weight, height, and activity level. Use the calculator above with your personal stats to get an accurate number. As a rough guide, most adults have a TDEE between 1,800 and 3,000 calories/day.
Start by calculating your TDEE, then adjust based on your goal. For a deficit, eat 15–25% below TDEE. For a surplus, eat 10–20% above. Track your weight for 2–3 weeks and adjust if needed — the calculator gives you a starting point.
0.5–1kg (1–2 lbs) per week is safe and sustainable. Faster loss risks muscle loss and metabolic slowdown. A 500cal/day deficit produces about 0.5kg/week of fat loss.
Generally no. Your TDEE already accounts for your activity level. Eating back exercise calories often leads to overestimating burns and slowing progress. If you feel extremely fatigued, increase your activity level setting instead.