Why aren't I losing weight in a deficit?

Three usual causes: (1) under-reporting intake (typical by 20–30%), (2) overestimating activity level, (3) water retention from heavy training or elevated stress. Track for 14 days before adjusting.

Do I need to recalculate TDEE as I lose weight?

Yes — recalculate every 4–5 kg of loss. Your smaller body burns fewer calories at rest and during movement, so the deficit shrinks if you don't adjust intake downward.

TDEE Calculator for Weight Loss

Your Total Daily Energy Expenditure (TDEE) is the total calories you burn each day. To lose fat you eat fewer calories than your TDEE — but how much fewer matters enormously. Too aggressive and you lose muscle; too conservative and progress stalls.

Written by Marcus Reed, CISSN· Certified Sports Nutritionist (ISSN)

Medically reviewed by Dr. Amara Johnson, MD

Last reviewed April 20, 2026

5 min read

Calculate Now — Free, No Signup

Sex

Age

Weight (kg)

Height (cm)

Activity level

Key Facts: TDEE Calculator for Weight Loss

✓A 500 kcal deficit ≈ 0.45 kg (1 lb) fat loss per week
✓Deficits above 25% of TDEE increase muscle-loss risk
✓NEAT (non-exercise activity) = 15–30% of TDEE for most people
✓Metabolic adaptation cuts TDEE by 5–15% over long diets

Special Considerations for Weight loss

⚡Start with a moderate 20% deficit; adjust based on 2-week averages
⚡Protein 1.6–2.4 g/kg preserves muscle during the cut
⚡Diet breaks every 8–12 weeks reduce adaptation
⚡Track weekly averages, not daily weight

TDEE Calculator for Weight Loss: Frequently Asked Questions

Aim for 15–25% below TDEE. For most adults this is 300–700 kcal/day. Larger deficits accelerate fat loss short-term but degrade adherence, performance, and muscle retention.

Calculators

Research Chapters

Glossary

Ready to Get Your Personalized Plan?

Our AI-powered calculator creates a plan tailored to your unique metabolism, goals, and lifestyle — backed by 600+ research citations.

Calculate My Weight Loss Calories — It's Free

Related Calculators

Calorie Deficit Calculator Macro Calculator Goal Weight Calculator

Recommended For Your Fat Loss Journey

CitrusBurn Weight Loss Formula

Natural fat-burning support

$49-69Learn More →

JavaBurn Coffee Enhancer

Boost your morning coffee

$49-69Learn More →

LeanBiome Gut Health Formula

Probiotics for weight loss

$59-79Learn More →

Affiliate disclosure: We may earn a commission at no cost to you. This helps support free tools and content.

📧

Get Your Free Free 7-Day Fat Loss Meal Plan PDF

Evidence-based meal plans, recipes, and fat loss strategies delivered to your inbox.

No spam. Unsubscribe anytime. We respect your privacy.

Medical Disclaimer: This calculator provides estimates based on population-level research formulas. Individual results may vary. Consult a healthcare professional before starting any diet or exercise program. This tool is not a substitute for professional medical advice.