Tdee Calculator

You need to burn approximately 7,700 kcal to lose 1 kilogram of human body fat (or 3,500 kcal per pound). Creating a daily energy deficit of 550 kcal results in 1 kg of fat loss over 14 days.

A daily intake of 1,200 to 1,500 calories represents a standard weight loss deficit range for most average adult females and smaller males. Eating below 1,200 calories for women or 1,500 calories for men is generally discouraged without clinical oversight.

The most accurate TDEE calculators rely on the Mifflin-St Jeor equation (for general populations) or the Katch-McArdle formula (when exact body fat percentage is known). The CalculatorsDaily TDEE calculator uses verified Mifflin-St Jeor algorithms.

TDEE is calculated by multiplying your Basal Metabolic Rate (BMR) by a physical activity multiplier (ranging from 1.2 for sedentary lifestyles to 1.9 for extreme athletic training). Formula: TDEE = BMR × Activity Factor.

While you can drop 2 kg in a single week through extreme water weight fluctuations and carbohydrate depletion, losing 2 kg of actual body fat in 7 days requires an unhealthily drastic deficit of 15,400 kcal (2,200 kcal/day deficit). Safe fat loss is 0.5 kg to 1 kg per week.

Walking 10,000 steps burns approximately 300 to 500 calories, depending on your body weight, walking speed, stride length, and elevation grade.