How to Calculate Your Calorie Deficit for Weight Loss

Start by calculating your Total Daily Energy Expenditure using the Mifflin-St Jeor equation: for males, BMR equals 10 times weight in kg plus 6.25 times height in cm minus 5 times age plus 5. Multiply your BMR by an activity factor: 1.2 for sedentary, 1.375 for light activity, 1.55 for moderate, 1.725 for active, and 1.9 for very active. This gives your TDEE, the calories you burn daily. For sustainable weight loss, subtract 300 to 500 calories from your TDEE. This produces roughly 0.5 kg per week of fat loss. Going below a 500 calorie deficit risks muscle loss, nutrient deficiencies, and metabolic adaptation. Track your intake for at least two weeks to establish a baseline. Weigh yourself weekly under consistent conditions and adjust by 100 to 200 calories based on the trend over two to three weeks.