TDEE Calculator for Weight Loss
Calculate the exact caloric deficit you need to lose fat without losing muscle
How many calories do I need to lose weight?
To lose weight you must consume fewer calories than you expend (caloric deficit). A deficit of 3,500 kcal is approximately equivalent to 500g of body fat. A moderate deficit of 300-500 kcal/day produces a loss of 0.3-0.5 kg/week — the rate recommended by most health organizations [¹⁰]. Deficits greater than 1,000 kcal/day cause significant muscle loss [¹¹], slow metabolism and increase rebound risk. The minimum safe caloric intake is 1,200 kcal/day for women and 1,500 kcal/day for men.
How to calculate your calories for weight loss
Calculate your TDEE with this tool. Then subtract 300-500 kcal to get your daily calorie target. Make sure to maintain at least 1.6g of protein per kg of weight — this preserves muscle mass during the deficit. Review your progress every 2-3 weeks and adjust if loss is too slow or too fast.
Weight loss rates by caloric deficit
| Daily deficit | Weekly loss | Monthly loss | Recommended for |
|---|---|---|---|
| 250 kcal | ~0.25 kg | ~1 kg | Recomposition, last few pounds |
| 350 kcal | ~0.35 kg | ~1.5 kg | Gradual sustainable loss |
| 500 kcal | ~0.5 kg | ~2 kg | Most people |
| 750 kcal | ~0.75 kg | ~3 kg | Medical supervision only |
FAQ
1Do I need to do cardio to lose weight?
It's not essential. Caloric deficit can be created through diet alone. Cardio helps create the deficit or preserve TDEE during weight loss, but without a caloric deficit there's no fat loss. Strength training is especially useful because it preserves muscle mass during the loss phase.
2Why am I stuck if I eat little?
Two main causes: metabolic adaptation (the body reduces TDEE in response to prolonged deficit) and underestimation of caloric intake (studies show people underestimate actual consumption by 20-40%). Weighing food and doing a maintenance diet week can reset the metabolism.
3Is it better to lose weight fast or slow?
Losing 0.5-1% of body weight per week minimizes muscle loss and is more sustainable long-term. Consistently losing more than 1 kg/week almost always implies significant muscle loss, worsening body composition and making future maintenance harder.
4How many meals per day for weight loss?
The number of meals doesn't significantly affect fat loss if total calories are the same. What matters is distributing protein across 3-5 servings of 20-40g to maximize muscle synthesis. Choose the frequency that fits your schedule and helps maintain the deficit.