TDEE (Total Daily Energy Expenditure) is the total calories your body burns per day including all physical activity.

How much below TDEE to lose weight?

A deficit of 300–500 calories below TDEE per day leads to gradual, sustainable weight loss.

Calculadora de TDEE

Calcula tu Gasto Energético Total Diario según tu nivel de actividad.

Sexo

Edad (años)

Peso (kg)

Altura (cm)

Nivel de actividad

Calcula tu Gasto Energético Total Diario (TDEE) según tu nivel de actividad.

For the full guide in English, visit the English TDEE Calculator page.

FAQ

What is TDEE?

TDEE is the total number of calories your body burns each day including all physical activity. It is calculated by multiplying your BMR by an activity factor.

How do I use TDEE to lose weight?

Eat 300–500 calories below your TDEE daily for steady, sustainable weight loss of approximately 0.3–0.5 kg per week.

Does TDEE change over time?

Yes. As your weight or activity level changes, recalculate your TDEE every 4–6 weeks to keep your calorie targets accurate.