TDEE & Calorie Deficit Calculator

Estimate how many calories you burn each day and find a sensible deficit for fat loss.

yrs
cm
kg
Your TDEE
—kcal
Calories needed to maintain your current weight
Fat loss target
—kcal
About 500 kcal below TDEE for roughly 0.5 kg (1 lb) of loss per week

About TDEE & Calorie Deficit

TDEE, or Total Daily Energy Expenditure, is the total number of calories your body burns in a day, combining your Basal Metabolic Rate (BMR) with all physical activity. BMR represents the energy your body needs at rest to maintain vital functions such as breathing, circulation, and cell repair. This calculator estimates BMR using the Mifflin-St Jeor equation, then multiplies it by an activity factor to produce your TDEE.

Fat loss requires a calorie deficit: consuming fewer calories than your TDEE so the body draws on stored energy. A deficit of roughly 500 calories per day typically supports steady, sustainable progress without extreme restriction. Larger deficits are harder to maintain and can compromise energy, muscle mass, and overall health. Because health data is sensitive, this calculator runs 100% client-side in your browser — nothing is uploaded or stored on a server, so your information stays private on your own device.