FIND YOUR STARTING POINT
Free TDEE Calculator for Weight Loss
You do not need another diet that makes eating feel like a punishment. You need a starting point. This free TDEE calculator for weight loss estimates how much energy your body uses each day, then helps you explore calorie targets and macro splits. Enter your details, choose an activity level that matches your actual week, and start with information instead of guesswork.
Find your maintenance calories
Maintenance calories are the estimated amount of energy needed to keep your weight steady. Your number is a starting estimate, not a promise. Daily movement, changing routines, and individual differences all matter. Watch your longer term pattern instead of letting one weigh in run your life.
Choose macro splits you can live with
Macro splits divide calories between protein, carbohydrates, and fat. The calculator shows the numbers; you decide how they fit foods you enjoy. No food needs a moral label. Build habits you can repeat on an ordinary Tuesday, not just during a burst of motivation.
Use your TDEE estimate to build sustainable habits
Your inputs stay in your browser. These estimates are educational, not a personalized prescription. If health conditions or medications affect your needs, review your plan with a qualified professional. Start small. Keep showing up. You are allowed to learn, adjust, and build a routine that fits real life.
What is TDEE?
Total daily energy expenditure is an estimate of the energy you use in a day. This calculator uses the Mifflin–St Jeor equation and your selected activity level to estimate maintenance calories.
How should I use a daily calorie deficit?
The result is an estimate, not a prescribed intake. Activity levels and personal needs vary. Review your starting point with a qualified professional, especially if you take medication, are pregnant or breastfeeding, are under 18, or have a history of disordered eating.
What do the macro numbers mean?
Protein, carbohydrates, and fat contribute energy in different proportions. The calculator shows the split you selected; it does not determine an individually appropriate nutrition plan.
Do you save my weight or results?
No. The isolated calculator has no network access and no analytics. Email signups are separate and never include your inputs or results.
A note about the estimate
The existing calculator includes calorie floors and a simple goal timeline. Those numbers do not establish a safe intake or predict when you will reach a goal. Your needs and rate of change can differ. Treat the result as a conversation starter.
Get practical next-step ideas
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