What is a TDEE calculator for weight loss? +
A TDEE calculator for weight loss calculates your Total Daily Energy Expenditure — the total calories you burn each day — then subtracts a structured deficit to give you a precise fat-loss calorie target. Instead of guessing, you get a number grounded in your actual metabolism, height, weight, age, and activity level.
How many calories below my TDEE should I eat to lose weight? +
A deficit of 500 kcal/day below your TDEE produces approximately 0.45 kg (1 lb) of fat loss per week — the safest and most sustainable pace. A 750 kcal/day deficit produces ~0.68 kg/week but carries greater risk of muscle loss and fatigue. Do not go below 1,200 kcal/day for women or 1,500 kcal/day for men without medical supervision.
What is the Mifflin-St Jeor equation and why do you use it? +
The Mifflin-St Jeor equation (1990) is the most clinically validated formula for estimating Basal Metabolic Rate. It outperforms the older Harris-Benedict formula for most modern adults. For men: BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5. For women: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161. TDEE = BMR × activity multiplier.
How accurate is this free TDEE calculator? +
The Mifflin-St Jeor equation estimates BMR within ±10% for the majority of healthy adults. Real-world accuracy is slightly lower because activity multipliers are self-reported. Use your calculated TDEE as a starting point, track your weight for 2–4 weeks, and adjust by 100–200 kcal if results don't match your actual rate of loss.
Why has my weight loss stalled? +
As you lose weight, your TDEE drops — a lighter body burns fewer calories. A 500 kcal deficit that worked at 90 kg may now be 200 kcal or less at 82 kg. Recalculate your TDEE every 4–6 weeks or after every 3–5 kg of weight loss. Metabolic adaptation and water retention can also temporarily mask fat loss on the scale.
Should I eat back exercise calories? +
If you selected the activity level that already includes your workouts (e.g. Moderately Active), no — they're already factored in. If you chose Sedentary and exercise on top of that, you may need to eat back 50–75% of exercise calories to avoid an excessive deficit.
What is a safe rate of weight loss per week? +
Most dietitians recommend 0.25–0.75 kg (0.5–1.5 lbs) per week. Faster loss significantly increases risk of lean mass loss, gallstones, and nutrient deficiencies. Slower loss (0.25–0.5 kg/week) is more sustainable and better preserves muscle during the cut.
How often should I recalculate my TDEE during weight loss? +
Recalculate every 4–6 weeks or whenever your weight changes by more than 3–5 kg. As you lose fat, your TDEE decreases. Recalculating keeps your deficit accurate instead of letting it shrink to near-zero without you noticing.
Does activity level really change my TDEE that much? +
Yes — dramatically. The difference between sedentary (×1.2) and very active (×1.725) is over 500 kcal/day for an average adult. Choosing the wrong level is one of the most common causes of inaccurate TDEE estimates. Most people who think they're moderately active are actually lightly active.
Can I use this calculator without exercising? +
Yes. Select Sedentary as your activity level. Your TDEE will reflect minimal movement and the fat-loss targets will be accurate. Adding even light activity (30-min walks daily) increases your TDEE and makes it easier to sustain a deficit without eating very little.