How Many Calories Should You Eat to Lose Weight?
Discover the science behind calorie deficit and how to calculate the right amount for your body.
TDEE Calculator
Understanding Your TDEE
Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns each day. It includes your Basal Metabolic Rate (BMR) plus all physical activity and energy used for digestion and daily tasks.
TDEE is essential for determining how many calories you need to maintain, lose, or gain weight. It’s more personalized than just using your BMR alone.
| Activity Level | Description | Multiplier |
|---|---|---|
| Sedentary | Little or no exercise | × 1.2 |
| Lightly Active | Light exercise 1–3 days/week | × 1.375 |
| Moderately Active | Moderate exercise 3–5 days/week | × 1.55 |
| Very Active | Hard exercise 6–7 days/week | × 1.725 |
| Super Active | Physical job or intense training | × 1.9 |
Note: TDEE is an estimate and may vary day to day based on your activity. It's a great tool for setting your calorie goals, but it should be adjusted over time based on your progress and personal response.
Latest from the Blog
BMR vs. TDEE: What’s the Difference?
Understand the difference between your resting metabolic rate and daily energy expenditure.
Lose 5kg Without Losing Muscle
Learn how to lose fat while maintaining lean body mass with the right protein and workout approach.
How Much Water Should You Drink a Day?
Use our hydration tips to calculate your daily water needs and stay energized all day.
What Does Your BMI Really Mean?
BMI can be helpful—but not perfect. Find out how to interpret your results accurately.
How Much Protein Do You Need Daily?
Whether for weight loss or muscle gain—get the exact grams your body needs.
Benefits of Intermittent Fasting
Is skipping meals really healthy? Science says yes—if done correctly. Learn more.
Meal Prep for Fat Loss
Save time and burn fat with easy-to-follow meal prep strategies for busy lifestyles.
Macros vs Calories: Which Matters More?
Are all calories equal? Discover how protein, carbs, and fats affect your body differently.
How Many Calories Do You Burn Walking?
Walking is powerful. Learn how far you need to go to reach your fitness goals.
When to Adjust Your TDEE
Weight changes? Workout routine updated? Here’s how to update your daily calorie needs.
Why You’re Eating Less but Not Losing Weight
Still stuck? Learn about metabolic adaptation and how to break through plateaus.