Health July 13, 2026 · 8 Min Read

TDEE Weight Loss Calculator – Guide & Formulas

Determine your Total Daily Energy Expenditure (TDEE) and set precise macronutrient breakdowns optimized for active fat loss (cutting).

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Put these formulas into practice with our instant, step-by-step TDEE Weight Loss Calculator.

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Your Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in 24 hours. For fat loss (cutting), you must combine a caloric deficit with a high-protein macronutrient breakdown to shield active skeletal muscle fibers. This TDEE Weight Loss Calculator designs a complete daily metabolic plan to maximize fat burning.

Key Takeaway

Use the free TDEE Weight Loss Calculator to determine your total daily energy expenditure (tdee) and set precise macronutrient breakdowns optimized for active fat loss (cutting). Get instant results with step-by-step explanations.

How to Use the TDEE Weight Loss Calculator

  1. Input your demographic details and overall physical activity profile.
  2. Specify your body fat percentage if known (enables the highly accurate Katch-McArdle formula).
  3. Select your cutting intensity (Moderate 15% deficit or Aggressive 25% deficit).
  4. Review your target cutting calories and specific protein, carbohydrate, and fat macro targets.

The Formula

Cutting Calories = TDEE * 0.80 (for a 20% deficit). Macros: Protein = 1.0g to 1.2g per lb of lean mass; Fats = 20% to 25% of total energy; Carbohydrates make up the remaining balance.

Variable Definitions

  • TDEE: Basal Metabolic Rate multiplied by physical active lifestyle coefficients
  • Deficit%: The percentage of energy restriction applied to trigger lipid tissue release

Formulating a Cutting Macro Profile

A 180 lb active male has a TDEE of 2,800 kcal. He opts for a 20% cutting deficit.

  1. Step 1: Set TDEE = 2,800 kcal. Apply 20% deficit: 2,800 * 0.80 = 2,240 kcal daily target.
  2. Step 2: Set Protein = 1.1g per lb bodyweight: 180 * 1.1 = 198g protein (792 kcal).
  3. Step 3: Set Fat = 25% of total calories: 2,240 * 0.25 = 560 kcal / 9 = 62g fat.
  4. Step 4: Remaining calories for carbs: 2,240 - 792 - 560 = 888 kcal / 4 = 222g carbohydrates.
  5. Step 5: Daily Cutting Macros: 2,240 kcal | 198g Protein | 62g Fat | 222g Carbohydrates.

Frequently Asked Questions