How many calories should I eat to lose weight?

For healthy weight loss, a deficit of 500 calories per day from your TDEE is recommended, resulting in approximately 0.5 kg loss per week. A more aggressive deficit of 750 calories can speed up loss but should be done with caution.

What activity level should I select?

Select "Sedentary" if you work sitting and don't exercise. "Lightly active" if you exercise 1-3 days/week. "Moderately active" for 3-5 days/week. "Very active" for intense exercise 6-7 days/week. "Extremely active" for athletes or very demanding physical jobs.

What are macronutrients and why are they important?

Macronutrients are proteins, carbohydrates, and fats. Proteins (1.6-2.2g/kg) help maintain muscle mass. Carbohydrates are the main energy source. Fats (20-35% of calories) are essential for hormones and vitamin absorption.

TDEE Calorie Calculator: Your Complete Guide

What is TDEE?

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day. It includes all vital functions (breathing, pumping blood, maintaining body temperature) plus the energy used in your daily physical activities.

Knowing your TDEE is essential for any weight-related goal:

Lose weight: Consume fewer calories than your TDEE
Maintain weight: Consume calories equal to your TDEE
Gain weight: Consume more calories than your TDEE

What is BMR?

BMR (Basal Metabolic Rate) is the number of calories your body needs to maintain vital functions at complete rest. It represents approximately 60-75% of your daily caloric expenditure.

Mifflin-St Jeor Formula for BMR

Men: BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age) + 5

Women: BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age) - 161

This formula, developed in 1990, is considered the most accurate for estimating basal metabolism in modern adults.

TDEE Calculation

TDEE is calculated by multiplying your BMR by an activity factor:

TDEE Formula

TDEE = BMR × Activity Factor

Activity Levels

Physical Activity Factors

Sedentary (×1.2): Office work, little or no exercise
Lightly active (×1.375): Light exercise 1-3 days/week
Moderately active (×1.55): Moderate exercise 3-5 days/week
Very active (×1.725): Hard exercise 6-7 days/week
Extremely active (×1.9): Athletes, very demanding physical work

Practical Example

Calculation Example

For a 30-year-old man, 80 kg and 180 cm, with moderate activity:

Step 1 - Calculate BMR: BMR = (10 × 80) + (6.25 × 180) - (5 × 30) + 5 BMR = 800 + 1125 - 150 + 5 = 1780 kcal

Step 2 - Calculate TDEE: TDEE = 1780 × 1.55 = 2759 kcal

To lose weight, he should consume approximately 2259 kcal (500 deficit).

Caloric Deficit and Surplus

For Weight Loss

Safe Caloric Deficit

Moderate deficit (-500 kcal): Loss of ~0.5 kg/week. Sustainable and healthy.
Aggressive deficit (-750 kcal): Loss of ~0.75 kg/week. Requires supervision.
Never below 1200 kcal (women) or 1500 kcal (men) to avoid nutritional deficiencies.

For Weight Gain

A surplus of 300-500 daily calories is ideal for gaining muscle mass while minimizing fat accumulation. Combine with strength training.

Recommended Macronutrients

Macronutrients are the three main nutrients that provide energy:

| Macro | Function | Recommendation | |-------|----------|----------------| | Protein | Muscle building, satiety | 1.6-2.2g per kg body weight | | Carbohydrates | Main energy source | 40-50% of calories | | Fats | Hormones, vitamin absorption | 20-35% of calories |

Converting Macros to Calories

1g of protein = 4 kcal
1g of carbohydrate = 4 kcal
1g of fat = 9 kcal

Tips to Reach Your Goals

Weigh your food: Visual estimates are often inaccurate.
Be consistent: Results require weeks of adherence.
Adjust based on results: If you don't see changes in 2-3 weeks, adjust ±100-200 kcal.
Prioritize protein: Helps maintain muscle mass during a deficit.
Don't skip meals: Distribute calories throughout the day.

Frequently Asked Questions

TDEE (Total Daily Energy Expenditure) is the total calories your body burns in a day, including basal metabolism and physical activity. Knowing your TDEE helps you plan your diet to lose, maintain, or gain weight effectively and healthily.

BMR is calculated using the Mifflin-St Jeor formula, currently considered the most accurate. For men: BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age) + 5. For women: BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age) - 161.

For healthy weight loss, a deficit of 500 calories per day from your TDEE is recommended, resulting in approximately 0.5 kg loss per week. Never consume less than 1200 kcal (women) or 1500 kcal (men) without medical supervision.

Be honest about your activity level. "Sedentary" if you work sitting and don't exercise. "Lightly active" for 1-3 days of light exercise. "Moderately active" for 3-5 days. "Very active" for intense exercise 6-7 days. "Extremely active" only for professional athletes or very physical jobs.

Recalculate your TDEE whenever you lose or gain 5 kg, significantly change your activity level, or every 2-3 months if you're in a weight change process. Your metabolism adapts to weight changes.

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