TDEE Calculator
Enter your details to estimate your daily calorie needs.
TDEE
Weight Loss Calorie Plans
Choose a deficit level that suits your pace and sustainability.
Slow & SteadyA gentle deficit for consistency.
1729 kcal/day~0.5 lb/week
ModerateBalanced pace for sustainable fat loss.
1479 kcal/day~1.0 lb/week
AggressiveFaster cut with stricter adherence.
1229 kcal/day~1.5 lb/week
Very AggressiveHigh deficit, monitor recovery closely.
1200 kcal/day~2.0 lb/week
ExtremeShort-term steep deficit strategy.
1200 kcal/day~2.5 lb/week
MaximumHighest deficit level; not for long duration.
1200 kcal/day~3.0 lb/week