Estimate your maintenance calories and see how a calorie deficit can support weight loss.
How This Calculator Helps With Weight Loss
This calculator estimates your Total Daily Energy Expenditure (TDEE), which is roughly the number of calories you need to maintain your current weight. Once you know your TDEE, you can create a calorie deficit to support gradual, sustainable weight loss.
A common approach is to eat 300–500 kcal less per day than your TDEE, which may lead to a weight loss of around 0.25–0.5 kg per week for many people. Individual results vary.
How to Use Your Result
After you calculate your TDEE:
- Note your maintenance calories (your TDEE).
- Decide on a moderate deficit, for example 300–500 kcal/day.
- Aim to eat around TDEE minus deficit on average.
- Track your weight and how you feel for 2–4 weeks, then adjust if needed.
You can also increase your daily movement (walking, stairs, light activity) to help create part of the deficit through activity instead of diet alone.
Safe and Sustainable Weight Loss
Very large deficits (for example, eating far below your BMR) can lead to:
- Increased hunger and cravings.
- Fatigue and low energy.
- Loss of muscle mass along with fat.
- Difficulty sticking to the plan long term.
For most people, a moderate deficit combined with reasonable activity and adequate protein is more sustainable and healthier than extreme restriction.
Example Calculation
Suppose your TDEE is estimated at 2,300 kcal/day.
- Maintenance: around 2,300 kcal/day.
- Moderate deficit (400 kcal): around 1,900 kcal/day.
- Larger deficit (600 kcal): around 1,700 kcal/day.
You would then monitor your weight and energy over a few weeks and adjust up or down as needed.
When to Get Professional Advice
If you have any medical conditions, are pregnant or breastfeeding, have a history of eating disorders, or are considering a very low-calorie diet, speak with a healthcare professional before making significant changes to your diet or activity level.