TDEE for Weight Loss: Deficit Planning

Fat loss requires eating fewer calories than your TDEE. The size of the deficit determines how fast you lose weight — and how much muscle you preserve.

Setting your deficit

A 500 kcal/day deficit yields roughly 0.5 kg (1 lb) per week. Larger deficits (750–1,000 kcal) accelerate loss but increase muscle loss and hunger. Most people succeed with 300–500 kcal below TDEE.

Minimum calorie floors

Do not drop below 1,200 kcal (women) or 1,500 kcal (men) without medical supervision. Very low calories trigger metabolic adaptation and nutrient deficiencies.

Adjusting as weight drops

TDEE decreases as you lose weight because a smaller body burns fewer calories. Recalculate TDEE every 5 kg lost to avoid plateau.

Protein during deficit

Eat 1.6–2.2 g protein per kg body weight during a deficit to preserve lean mass. Resistance training 2–3 times per week further protects muscle.

When you are ready to calculate, use our free TDEE Calculator — it runs privately in your browser and shows the formula used.

Frequently asked questions