How fast should I lose weight?
A deficit of about 500 calories a day usually produces roughly 0.5 kg (1 lb) a week, which is a common recommendation. Larger deficits can speed early loss but are harder to sustain and may cause muscle loss.
TDEE Calculator
Estimate the calories you burn each day from basal metabolism and activity level, with targets for losing or gaining weight.
Runs in your browser — nothing is uploaded
About the TDEE Calculator
Total daily energy expenditure, or TDEE, is the calories you burn in a day including exercise, work and daily movement. It is your basal metabolic rate multiplied by an activity factor. Eating roughly at TDEE keeps your weight steady; eating below it gradually lowers weight.
Choose the activity level that best matches your typical week. Be honest, because most people overestimate their activity. The targets show a mild deficit, a steady deficit and a lean surplus, so you can start with the rate that suits your goal.
FAQ
TDEE Calculator — frequently asked
Which activity level should I pick?
Sedentary means a desk job with little exercise. Light is one to three sessions a week, moderate is three to five, and very active is six to seven hard sessions. Extra active suits physical jobs plus training. When unsure, choose the lower level.
Why do fitness trackers give different totals?
Trackers estimate calories from heart rate and motion, which are imprecise. Use the calculator as a starting point, then adjust based on how your weight changes over two to three weeks.
Should I eat back exercise calories?
The activity factor already includes typical exercise. Adding every workout's calories on top often double-counts and leads to overeating. Adjust only if your weight trend shows you need to.
Is this safe for everyone?
Pregnant people, adolescents, older adults, and anyone with a medical condition or eating disorder history should speak with a clinician or dietitian before cutting calories.
Is my data stored?
No. The calculation runs in your browser and is not saved.
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BMR CalculatorEstimate the calories your body burns at rest each day, using the Mifflin-St Jeor equation that most dietitians use.Protein Intake CalculatorFind your daily protein range from body weight and goal, and see how much each of four meals should contain.Daily Water Intake CalculatorEstimate your daily water needs from body weight, exercise and climate, in litres and in glasses.