Deficit & TDEE Calc
Calculate your Total Daily Energy Expenditure (TDEE) and set a precise calorie deficit for weight loss. Clinical Mifflin-St Jeor formula for maximum accuracy.
Calorie Deficit & TDEE Calculator
Find your true maintenance calories and set precise targets for weight loss or muscle gain.
To achieve your weight loss goal, eat this amount daily.
"Total Daily Energy Expenditure"
"Basal Metabolic Rate"
The Mifflin-St Jeor Rule: This formula is widely regarded as the most accurate metabolic predictor for the general population. It factors in how much energy your body burns just to stay alive (BMR) plus your daily movement.
Why TDEE is the Most Important Number in Fitness
Calories in vs. Calories out. While the principle is simple, the math is often wrong. Your TDEE (Total Daily Energy Expenditure) is the sum of every calorie you burn in a 24-hour period, including the energy required to keep your heart beating and the energy used to walk to your car. This Calorie Deficit Calculator ensures you aren't underestimating your maintenance level.
BMR vs. TDEE: What's the Difference?
Understanding these two acronyms is critical for anyone looking to change their body composition:
- BMR (Basal Metabolic Rate): This is the number of calories your body burns if you stayed in bed all day and didn't move a muscle. It’s your survival energy.
- TDEE: This is your BMR plus your "Activity Multiplier." Whether you are a construction worker or a software engineer, your TDEE reflects your actual lifestyle.
The 'Sweet Spot' Deficit
Many people try to lose weight by starving themselves on 1,200 calories. This usually leads to muscle loss and metabolic slowdown. For sustainable weight loss, we recommend a 500-calorie deficit from your maintenance (TDEE). This typically results in 1lb of fat loss per week without sacrificing performance.
3 Tips for Accurate Calorie Tracking
- Be Honest About Activity: Most people overestimate how active they are. If you work at a desk and walk a few miles a day, stay in the "Lightly Active" category.
- Track Everything: Cooking oils, sauces, and "just one bite" of a snack can add 300-500 hidden calories to your day. Reach your deficit by tracking accurately.
- Adjust Monthly: As you lose weight, your TDEE will actually decrease (a smaller body requires less energy). Re-calculate your numbers every 4-5 weeks for consistent progress.
The tools and calculators provided on The Simple Toolbox are intended for educational and informational purposes only. They do not constitute financial, legal, tax, or professional advice. While we strive to keep calculations accurate, numbers are based on user inputs and standard assumptions that may not apply to your specific situation. Always consult with a certified professional (such as a CPA, financial advisor, or attorney) before making significant financial or business decisions.
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