Using TDEE for Weight Loss — How to Set Your Calorie Deficit
6 min read May 9, 2026By TheCalcUniverse Editorial
A 300-500 calorie deficit from TDEE produces sustainable weight loss. Here is how to set your target and adjust based on real-world results.
Finding Your Deficit
Take your TDEE and subtract 300-500 calories for weight loss of 0.5-1 lb per week. A larger deficit means faster weight loss but higher risk of muscle loss, metabolic slowdown, fatigue, and nutritional deficiencies. A smaller deficit is slower but more sustainable.
The Minimum Safe Intake Rule
Your calorie target should NEVER go below your BMR. If your TDEE is 2,200 and BMR is 1,600, a 500-deficit gives you 1,700 — above BMR. A 700-deficit would give you 1,500 — below BMR and too aggressive. Also: women should not go below 1,200 cal/day, men not below 1,500. If your deficit pushes you below these minimums, increase it through exercise instead of cutting more food.
Adjusting as You Lose Weight
As you lose weight, your BMR and TDEE decrease. A person who loses 20 lbs needs about 100-150 fewer calories per day. Recalculate your TDEE every 10-15 lbs of weight loss. If weight loss stalls, recalculate before cutting calories further.
Set Your Calorie Target
Use our TDEE and calorie calculators together to set your weight loss plan.
