TDEE Calculator for Weight Loss
Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day. To lose weight, you need to eat fewer calories than your TDEE — but how much fewer matters enormously. Too aggressive and you lose muscle; too conservative and progress stalls.
Key Facts: TDEE Calculator for Weight Loss
- ✓A 500 calorie deficit = ~0.45kg (1lb) fat loss per week
- ✓Deficits over 25% of TDEE increase muscle loss risk
- ✓NEAT (non-exercise activity) accounts for 15-30% of TDEE
- ✓Metabolic adaptation reduces TDEE by 5-15% during prolonged dieting
Special Considerations for Weight loss
- ⚡Start with a moderate 20% deficit and adjust based on results
- ⚡Protein should be 1.6-2.4g/kg to preserve muscle during a deficit
- ⚡Diet breaks every 8-12 weeks help prevent metabolic adaptation
- ⚡Track weekly averages, not daily weight — fluctuations are normal
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Medical Disclaimer: This calculator provides estimates based on population-level research formulas. Individual results may vary. Consult a healthcare professional before starting any diet or exercise program. This tool is not a substitute for professional medical advice.