TDEE Calculator Free Guide: How Many Calories Should You Eat to Lose Weight?

• TDEE = total calories you burn per day (BMR + all activity).
• To lose weight: eat 300–500 calories below TDEE per day.
• Use the TDEE Calculator to find your number in 30 seconds.
• Track daily meals with the free calorie scanner — no signup required.

1. TDEE vs BMR: What's the Difference?
2. How to Calculate Your TDEE
3. Activity Multipliers Explained
4. Worked Examples (Male + Female)
5. Safe Calorie Deficit Ranges
6. Protein Targets for Weight Loss
7. FAQ

Find your exact daily calorie target for weight loss, maintenance, or muscle gain.

❓ What is TDEE?

TDEE stands for Total Daily Energy Expenditure — the total calories your body burns in a day, including all movement and exercise. It's the most important number for setting a weight loss or maintenance calorie target.

❓ What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the calories you burn at complete rest — just breathing and keeping organs working. TDEE adds all daily activity on top. TDEE is always higher than BMR and is the number you use for calorie planning.

❓ How many calories should I eat to lose weight?

Eat 300–500 calories below your TDEE per day for safe, steady fat loss. A 500-calorie daily deficit produces approximately 1 lb of fat loss per week. Never go below 1,200 calories (women) or 1,500 calories (men) without medical supervision.

❓ Is a free TDEE calculator accurate?

TDEE calculators give a good estimate but are not exact. Results are based on formulas (like Mifflin-St Jeor) that work well for most people but can vary by 5–15% from your actual burn. Treat the result as a starting point and adjust based on real-world results over 2–3 weeks.

❓ What activity multiplier should I use?

Use Sedentary (1.2) if you sit most of the day and don't exercise. Use Lightly Active (1.375) for 1–3 workouts per week. Use Moderately Active (1.55) for 3–5 workouts. Use Very Active (1.725) for daily intense training. Most desk workers land at 1.2–1.375.

❓ How much protein should I eat to lose weight?

Aim for 0.7–1g of protein per pound of bodyweight (1.5–2.2g per kg) when in a calorie deficit. Higher protein intake helps preserve lean muscle while losing fat and keeps you fuller for longer.

❓ What is a maintenance calories calculator?

A maintenance calories calculator estimates your TDEE — the calories you need to eat to neither gain nor lose weight. FoodIdentifier's free TDEE calculator does this automatically when you enter your age, sex, height, weight, and activity level.

❓ Can I use a TDEE calculator for muscle gain?

Yes. For muscle gain, eat 200–400 calories above your TDEE (a lean bulk). This gives your body the energy to build new muscle without excessive fat gain. Pair with a high-protein diet (0.8–1g per lb bodyweight).

❓ How often should I recalculate my TDEE?

Recalculate your TDEE every 4–8 weeks or whenever your weight changes by more than 5–10 lbs, you significantly change your activity level, or your progress stalls for more than 2 weeks.

❓ What is a calorie deficit calculator for weight loss?

A calorie deficit calculator takes your TDEE and subtracts a chosen deficit (e.g., 300, 400, or 500 calories) to give you a daily eating target for weight loss. FoodIdentifier's tool does this automatically.

❓ Why is my weight not dropping even in a deficit?

Common reasons include overestimating activity level (pick a lower multiplier), underestimating food intake (use photo scanning to check), water retention masking fat loss, or not recalculating after weight change. Stick to the deficit consistently for 3+ weeks before making changes.

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Calculate your TDEE, set your deficit, and start tracking meals with the AI scanner — all free.