TDEE Tool
TDEE Calculator for Weight Loss
Calculate your ideal calorie intake for sustainable weight loss using the Mifflin-St Jeor equation.
TDEE Calculator for Weight Loss
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Your TDEE
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kcal/day
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kcal/day
Macro Split
FAQ
Frequently Asked Questions
To lose weight, you need to eat fewer calories than your TDEE. A deficit of 500 calories per day results in approximately 1 pound of fat loss per week.
A 20% deficit is considered moderate and sustainable for most people. It allows gradual weight loss while preserving muscle mass when combined with adequate protein intake.
Most experts recommend dieting phases of 8-16 weeks followed by maintenance periods. Extended deficits can lead to metabolic adaptation and muscle loss.