What calorie deficit is recommended for sustainable fat loss?

A moderate deficit of 500 kcal per day below your TDEE produces a healthy, steady weight loss of approximately 0.5 kg (1 lb) of fat per week while preserving lean muscle mass.

How much protein should I consume when cutting weight?

Sports nutrition guidelines recommend approximately 1.6 to 2.2 grams of protein per kilogram of body weight to prevent muscle breakdown during a calorie deficit.

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Nutrition & Energy

Calorie & TDEE Calculator: Daily Energy Expenditure

Calculate your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and optimal daily calories and macronutrient splits (protein, carbs, fats) for weight loss, maintenance, or muscle gain.

Biological Sex

Age

yrs

Height

Weight

Daily Activity Level

Weight Management Goal

Caloric TargetBMR 1780 kcal

Target Daily Calories

2259kcal / day

Your baseline maintenance expenditure (TDEE) is 2759 kcal

Recommended Macronutrient Targets

Protein

160g

2.0 g/kg

Fats

63g

25% energy

Carbs

264g

Balance

Usein kysytyt kysymykset

Vastauksia yleisimpiin kysymyksiin laskennasta, säännöistä ja käytännöistä.

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to keep your organs functioning. TDEE (Total Daily Energy Expenditure) is your total daily calorie burn including all physical movement, exercise, and daily activities.