TDEE Calculator for Weight Loss
Your maintenance calories, and what to eat to lose weight. Mifflin-St Jeor TDEE minus 500 or 750 kcal a day, the deficits used in the 2013 AHA/ACC/TOS obesity guideline.
Calories to lose weight
1,517 kcal/day
Your TDEE minus 500 kcal, at lightly active- Maintenance (TDEE) 2,017 kcal
- Larger deficit (−750 kcal) 1,267 kcal
- Guideline diet range 1,200 to 1,500 kcal
- BMR (at rest) 1,467 kcal
Worked example
A 35-year-old woman, 170 lb (77.1 kg), 5 ft 5 in (165.1 cm), lightly active:
- BMR = 10 × 77.1 + 6.25 × 165.1 − 5 × 35 − 161 = 1,467 kcal
- TDEE = 1,467 × 1.375 = 2,017 kcal
- To lose weight = 2,017 − 500 = 1,517 kcal a day (or 1,267 with a 750 kcal deficit)
Both targets sit inside the guideline range of 1,200 to 1,500 kcal a day for women. Under the 3,500 kcal per pound rule, a 500 kcal daily deficit is about 1 lb a week; real results differ from person to person.
Weight loss calories by activity level
For the details entered in the calculator above. Your current level is highlighted; change any input and the table follows.
| Activity level | Maint. | −500 kcal | −750 kcal |
|---|---|---|---|
| Sedentary×1.2 | 1,760 | 1,260 | 1,010 |
| Lightly active×1.375 | 2,017 | 1,517 | 1,267 |
| Moderately active×1.55 | 2,274 | 1,774 | 1,524 |
| Very active×1.725 | 2,531 | 2,031 | 1,781 |
| Extra active×1.9 | 2,787 | 2,287 | 2,037 |
What changes versus the general TDEE calculator
- The main number is your weight loss target, your TDEE minus 500 kcal, not your maintenance calories. Maintenance stays in the rows underneath.
- Fixed deficits instead of percentages: the general TDEE calculator shows 10% and 20% under maintenance; this page uses the 500 and 750 kcal a day of the 2013 AHA/ACC/TOS guideline.
- Guideline diet range: the result shows the guideline's range for your sex (1,200 to 1,500 kcal for women, 1,500 to 1,800 for men) so you can see where your target falls.
- Defaults: a 35-year-old woman at 170 lb, lightly active, instead of a 30-year-old man at 180 lb, moderately active.
Frequently asked questions
How do I use a TDEE calculator for weight loss?
Find your TDEE, the calories that keep your weight stable, then eat below it. A 2013 guideline from the American Heart Association, American College of Cardiology and The Obesity Society uses a deficit of 500 to 750 kcal a day. For the default profile on this page, that means about 1,517 kcal a day instead of 2,017.
How much weight will I lose eating 500 calories under my TDEE?
By the old rule of 3,500 kcal per pound (about 7,700 kcal per kg), 500 kcal a day adds up to about 1 lb a week. A 2008 analysis showed the rule does not fit everyone: it overstates the deficit needed per pound in leaner people. Your scale trend over several weeks is the real answer.
Can I eat less than 1,200 calories to lose weight faster?
The same 2013 guideline suggests diets of 1,200 to 1,500 kcal a day for women and 1,500 to 1,800 for men, and keeps very low calorie diets (under 800 kcal a day) for settings with medical supervision. Talk to your doctor before going lower.
Is this the same as the calorie deficit calculator?
Close. This page starts from your TDEE and subtracts a fixed 500 or 750 kcal. The calorie deficit calculator starts from a target weight and date. Both use the Mifflin-St Jeor equation for your TDEE.
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Medical disclaimer
This calculator gives an estimate, not medical advice. Equations predict the average of a group; your own needs can sit 10% or more above or below. It is built for healthy adults. If you are pregnant or breastfeeding, under 18, living with a medical condition such as diabetes, kidney disease or an eating disorder, or taking medication that affects appetite or weight, ask your doctor or a registered dietitian before acting on these numbers.
Sources
- Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-247. DOI: 10.1093/ajcn/51.2.241 (read 2026-10-24)
- Frankenfield D, Roth-Yousey L, Compher C. Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review. J Am Diet Assoc. 2005;105(5):775-789. DOI: 10.1016/j.jada.2005.02.005 (read 2026-10-24)
- Jensen MD, Ryan DH, et al. 2013 AHA/ACC/TOS Guideline for the Management of Overweight and Obesity in Adults. Circulation. 2014;129(25 Suppl 2):S102-S138. DOI: 10.1161/01.cir.0000437739.71477.ee (read 2026-10-24)
- Hall KD. What is the required energy deficit per unit weight loss? Int J Obes. 2008;32(3):573-576. DOI: 10.1038/sj.ijo.0803720 (read 2026-10-24)