TDEE Calculator for Weight Loss

Free & Simple To Use

Your Total Daily Energy Expenditure (TDEE) represents the number of calories you burn each day to maintain your current weight. For anyone pursuing sustainable weight loss, knowing your TDEE is helpful for setting realistic calorie targets. This calculator uses the clinically validated Mifflin-St Jeor equation to provide a reliable estimate based on your personal data.

What Do These Numbers Mean?

The Basal Metabolic Rate (BMR) shows the calories your body needs at rest for essential functions. Your TDEE adjusts that number based on your daily activity level. These are solid starting estimates, though individual results can vary due to factors like muscle mass, hormones, and metabolism.

Creating a Safe Calorie Deficit

For effective yet sustainable weight loss, aim for a moderate deficit of 500-750 calories below your TDEE. This supports steady progress while helping preserve muscle. Focus on nutrient-dense foods and stay consistent with your protein intake to feel satisfied longer.

Important Reminders for Special Populations

These calculations work well for most adults, including bariatric and diabetic patients, but always consider your unique health needs. Track your progress with weekly weigh-ins and adjust as necessary. For blood sugar management, reference our helpful blood sugar levels chart.

Diabetic Patients

We have protein shakes for diabetics or diabetic-friendly protein bars to help you maintain healthy nutrition levels if you're running a calorie deficit. Always check with your doctor when you're on a very low calorie diet.

Bariatric Patients

Bariatric patients need to maintain high protein levels daily while consuming fewer calories. At AmBari Nutrition, we've created products specifically meant to help bariatric patients achieve their protein goals in small portions. Our bariatric protein shakes provide 15g of protein with only 100 calories and 25 essential vitamins and minerals.