health

Calorie Calculator for Weight Loss

Weight loss calorie calculator from your TDEE: get a daily target with a healthy 300-500 kcal deficit, plus macro breakdown for sustainable fat loss.

Free online · Instant results

TDEE = BMR × activity factor. BMR via Mifflin-St Jeor: 10W + 6.25H − 5A + 5 (male) / −161 (female). 500 kcal/day deficit ≈ 0.5 kg fat loss per week.

Age

Height (cm)

Weight (kg)

Activity level

Goal

Your daily target

1,655 kcal

BMR1,568 kcal

TDEE2,155 kcal

Cut (−500)1,655 kcal

Bulk (+300)2,455 kcal

Macro split for your goal (P/C/F 40/30/30%)

Protein 166g166g (48.0%)Carbs 124g124g (36.0%)Fat 55g55g (16.0%)

Step-by-step

1BMR (Mifflin-St Jeor, male): 10×65 + 6.25×170 − 5×30 + 5 = 1,568 kcal
2TDEE = BMR × activity 1.375 = 1,568 × 1.375 = 2,155 kcal
3Goal (Cut (−500 kcal)): 2,155 − 500 = 1,655 kcal
4Macros: protein 662/4=166g, carbs 497/4=124g, fat 497/9=55g

Activity factor reference

Level	Factor	Your TDEE
Sedentary (little exercise)	1.2	1,881 kcal
Light (1-3 d/wk)	1.375	2,155 kcal
Moderate (3-5 d/wk)	1.55	2,430 kcal
Very active (6-7 d/wk)	1.725	2,704 kcal
Athlete / physical job	1.9	2,978 kcal

💡 Do not eat below your BMR for extended periods — metabolism adapts downward. Recalculate every 5 kg of weight change. ±500 kcal suits most; aggressive deficits cost muscle.

Frequently Asked Questions

How many calories should I cut to lose weight?▼

A daily deficit of 300-500 kcal loses about 0.5-1 lb of fat per week. Deficits above 750 kcal cause muscle loss and rebound.

What is TDEE?▼

Total Daily Energy Expenditure — your BMR multiplied by an activity factor. It is the calories you burn per day; eat below it to lose weight.

How do I use the TDEE Calculator?▼

Open the page and fill in the input fields — results update automatically. Total daily energy expenditure by activity level.

Are the results accurate?▼

Results follow published international standards (WHO, ACE, IOM) and are for reference only.

Can this replace medical advice?▼

No. Always consult a qualified healthcare professional for health decisions.

💡

This is a dedicated variant of the TDEE Calculator, pre-configured for this scenario with tailored FAQs.