Find your daily calories to lose, maintain or gain weight.
Estimates only - not medical advice.
The calculator estimates your BMR using the Mifflin-St Jeor equation, then multiplies by your activity level to get your maintenance calories (TDEE). From there it subtracts your chosen deficit. A 500-calorie daily deficit maps to roughly one pound of loss per week, based on the long-standing estimate that a pound of fat stores about 3,500 calories. Results slow in practice as body mass drops, so recalculate every few weeks.
Hit your goals faster with our other free fitness calculators.
Start by finding your TDEE, then subtract your target deficit. A 500-calorie daily deficit is the common starting point, producing roughly one pound of loss per week. Smaller deficits (250 to 300 calories) are gentler and often easier to sustain long term.
Total Daily Energy Expenditure: all the calories your body burns in a typical day, including resting metabolism, movement, exercise and the energy used to digest food. It is the number your calorie target is measured against.
Basal Metabolic Rate: the calories your body uses at complete rest, just to maintain basic functions. This calculator uses the Mifflin-St Jeor equation, which is the most widely validated for general use.
Not usually - very low intake risks muscle loss and is hard to sustain. 0.5-1 lb/week is healthy.
No - consult a doctor or dietitian before major diet changes.