How do I use TDEE to lose weight?

A common approach is eating roughly 500 calories below your TDEE per day, which corresponds to about one pound of fat loss per week — consult a professional before making significant changes.

Why does activity level matter so much?

Activity level typically changes your calorie needs by 20-90% above your resting BMR, making it one of the biggest levers in the estimate.

Health

Calorie Needs Calculator (TDEE)

Estimate your total daily calorie needs based on activity level.

Sex

Age (years)

Height (cm)

Weight (kg)

Activity level

Estimated daily calorie needs

2046calories/day

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About this tool

Combines your Basal Metabolic Rate with an activity multiplier to estimate your Total Daily Energy Expenditure (TDEE) — the number of calories you burn in a typical day, useful for weight maintenance, loss, or gain planning.

How to use this tool

1
Enter your details
Fill in sex, age, height, and weight.
2
Choose your activity level
Select the option closest to your typical weekly exercise.
3
Read your daily calorie needs
Use this as a maintenance baseline — eat below it to lose weight, above it to gain.

Frequently asked questions

How do I use TDEE to lose weight?: A common approach is eating roughly 500 calories below your TDEE per day, which corresponds to about one pound of fat loss per week — consult a professional before making significant changes.
Why does activity level matter so much?: Activity level typically changes your calorie needs by 20-90% above your resting BMR, making it one of the biggest levers in the estimate.

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