Achieving weight loss starts with understanding how many calories your body needs daily and how to create a calorie deficit safely. Use this calculator to find your Total Daily Energy Expenditure (TDEE) and determine the calorie reduction required to meet your weight loss goals.

Input Fields:

1. Age: (in years)
2. Gender: (Male/Female)
3. Height: (in cm or inches)
4. Weight: (in kg or lbs)
5. Activity Level: (dropdown menu with options):
   • Sedentary (little or no exercise)
   • Lightly Active (light exercise/sports 1-3 days/week)
   • Moderately Active (moderate exercise/sports 3-5 days/week)
   • Very Active (hard exercise/sports 6-7 days a week)
   • Super Active (very hard exercise, physical job, or twice-a-day training)
6. Weight Loss Goal: (dropdown menu):
   • Lose 0.5 lb/week (250 kcal deficit/day)
   • Lose 1 lb/week (500 kcal deficit/day)
   • Lose 1.5 lb/week (750 kcal deficit/day)
   • Lose 2 lb/week (1000 kcal deficit/day)

Formula:

1. Calculate Basal Metabolic Rate (BMR):
   • For Men:
     BMR = 10 × Weight (kg) + 6.25 × Height (cm) − 5 × Age (years) + 5
   • For Women:
     BMR = 10 × Weight (kg) + 6.25 × Height (cm) − 5 × Age (years) − 161
2. Calculate TDEE:
   TDEE = BMR × Activity Multiplier (based on selected activity level):
   • Sedentary = 1.2
   • Lightly Active = 1.375
   • Moderately Active = 1.55
   • Very Active = 1.725
   • Super Active = 1.9
3. Apply Calorie Deficit:
   Adjust TDEE by subtracting the chosen calorie deficit:
   Daily Calorie Target = TDEE − Deficit

Output:

1. Your TDEE: e.g., “Your Total Daily Energy Expenditure is 2,200 calories.”
2. Calorie Deficit Recommendation: e.g., “To lose 1 lb per week, aim for 1,700 calories per day.”
3. Health Tip: “Ensure you don’t go below 1,200 calories/day for women or 1,500 calories/day for men to avoid nutritional deficiencies.”