Weight loss fundamentally relies on energy balance: the relationship between calories consumed and calories burned. To burn body fat predictably, you must consume fewer calories than your body expends—a state known as a caloric deficit.
To set an accurate deficit, you first need to determine your Total Daily Energy Expenditure (TDEE).
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What is TDEE?
Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a 24-hour period. It accounts for basic metabolic survival functions, physical movement, exercise, and digestion.
The Components of Daily Caloric Expenditure
TDEE consists of four distinct components:
- BMR (Basal Metabolic Rate): ~60–70% of total calories burned at complete rest.
- NEAT (Non-Exercise Activity Thermogenesis): ~15% of calories burned walking, standing, fidgeting.
- EAT (Exercise Activity Thermogenesis): ~5–10% of calories burned during intentional workouts.
- TEF (Thermic Effect of Food): ~10% of calories burned digesting and assimilating nutrients.
Step 1: Calculate Basal Metabolic Rate (BMR)
The Mifflin-St Jeor equation is the clinical standard for estimating BMR:
Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in yrs) + 5Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in yrs) - 161
You can quickly calculate your personal baseline with our BMR Calculator.
Step 2: Apply Activity Multipliers
Multiply BMR by an activity factor corresponding to your lifestyle:
- Sedentary (desk job, little exercise): BMR × 1.2
- Lightly Active (light exercise 1-3 days/week): BMR × 1.375
- Moderately Active (moderate exercise 3-5 days/week): BMR × 1.55
- Very Active (hard exercise 6-7 days/week): BMR × 1.725
Step 3: Establish a Healthy Caloric Deficit
One pound of fat contains approximately 3,500 calories. A daily deficit of 500 calories yields approximately 1 pound of fat loss per week (500 × 7 = 3,500).
- Moderate Deficit (Recommended): TDEE minus 15–20% (~300–500 kcal deficit/day).
- Aggressive Deficit: TDEE minus 25% (~750 kcal deficit/day).
Avoid deficits exceeding 30% of TDEE, as severe restriction promotes lean muscle loss, hormonal dysregulation, and adaptive thermogenesis slowdown.
Check your daily goals with our Calorie Calculator and browse all our Fitness & Health Calculators.