This tool will help you calculate the number of calories you need to eat daily to lose weight.
How to Use the TDEE Calorie Calculator
To calculate your Total Daily Energy Expenditure (TDEE) and understand how many calories you need to consume to lose weight, follow these steps:
- Enter your age in years.
- Select your gender.
- Input your current weight in kilograms.
- Enter your height in centimeters.
- Select your activity level from the provided options.
- Click the ‘Calculate’ button to get your TDEE.
How It Works
The TDEE calorie calculator uses the Mifflin-St Jeor Equation to estimate your Basal Metabolic Rate (BMR), which is the number of calories your body needs to maintain its current weight while at rest. The formula is:
For men: BMR = 10 * weight (kg) + 6.25 * height (cm) – 5 * age (years) + 5
For women: BMR = 10 * weight (kg) + 6.25 * height (cm) – 5 * age (years) – 161
Once the BMR is calculated, it is multiplied by the Activity Level Factor to estimate the TDEE or maintenance calories, which represents the total number of calories you need to maintain your current weight based on your activity level.
To lose weight, you need to create a caloric deficit. Traditionally, a deficit of 500 calories per day will result in approximately 0.45 kg (1 pound) of weight loss per week.
Limitations
Keep in mind that this calculator provides an estimate based on statistical averages and may not fully account for individual variations such as muscle mass, metabolic health, and other factors. Always consult with healthcare professionals before making significant changes to your diet or exercise routine.
Use Cases for This Calculator
TDEE Calorie Calculator for Weight Loss
Male Female
Sedentary Lightly Active Moderately Active Very Active Extra Active