Find your target calories for weight loss, maintenance, or gain
Units
Biological Sex
Activity Level
Goal
Pace
Suggested Macros
Daily calorie budget
The calculator uses two steps. First, it calculates your BMR (Basal Metabolic Rate) — the calories your body burns at complete rest — using the Mifflin-St Jeor equation, the most accurate BMR formula for the general population. Then it multiplies your BMR by an activity factor to get your TDEE (Total Daily Energy Expenditure), which is your maintenance calorie level.
From your TDEE, the calculator subtracts (for weight loss) or adds (for weight gain) a daily calorie amount based on your chosen pace. Since one pound of fat contains approximately 3,500 calories, a 500-calorie daily deficit produces roughly 1 pound of loss per week.
Male BMR
BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5
Female BMR
BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161
TDEE = BMR × Activity Multiplier (1.2 for sedentary → 1.9 for very active). BMR formulas use biological sex because males and females differ in average lean muscle mass, which drives resting metabolism.
| Daily Deficit | Weekly Loss | Best For |
|---|---|---|
| 250 cal | 0.5 lb/wk | Beginners, small amount to lose |
| 500 cal | 1 lb/wk | Most people — sustainable long-term |
| 750 cal | 1.5 lb/wk | Moderate approach, good muscle preservation |
| 1,000 cal | 2 lb/wk | Aggressive — only if well above goal weight |
Never go below 1,200 cal/day (women) or 1,500 cal/day (men) without medical supervision.
Track for 2 weeks first
Log everything you eat for two weeks without changing anything. This establishes a baseline and reveals hidden calorie sources (dressings, oils, drinks).
Prioritize protein
High protein intake (0.7–1g/lb bodyweight) preserves muscle in a deficit, keeps you fuller longer, and has a higher thermic effect (you burn more digesting it).
Weigh yourself weekly, not daily
Body weight fluctuates 1–3 lbs day to day due to water, food volume, and glycogen. A 7-day average smooths out noise and shows the real trend.
Eat volume-dense foods
Vegetables, lean proteins, and high-fiber foods fill your stomach with fewer calories. 300g of broccoli has about 100 calories; 300g of pasta has about 500.
Recalculate every 10 lbs
As you lose weight, your TDEE drops. Recalculate your target calories every 10 lbs lost to keep making progress.
How many calories should I eat to lose weight?
A deficit of 500 calories per day below your TDEE (Total Daily Energy Expenditure) typically produces about 1 pound of fat loss per week. Calculate your TDEE first, then subtract 300–500 calories for steady, sustainable weight loss. Never go below 1,200 calories per day without medical supervision.
What is a calorie deficit?
A calorie deficit means you consume fewer calories than your body burns in a day. Since 3,500 calories roughly equals one pound of body fat, a 500-calorie daily deficit leads to approximately 1 pound of fat loss per week.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day, including your basal metabolic rate (BMR) plus the energy used for physical activity and digestion. It is your maintenance calorie level.
What is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body needs to perform basic life-sustaining functions at complete rest — breathing, circulation, cell production. Our calculator uses the Mifflin-St Jeor equation, which is widely considered the most accurate for the general population.
Is a 1,000 calorie deficit safe?
A 1,000-calorie daily deficit (about 2 lbs/week loss) is generally considered aggressive but can be safe for people who are significantly overweight and supervised by a healthcare provider. Most people should aim for 500–750 calories per day to preserve muscle and avoid nutrient deficiencies.
Why is my weight loss slower than the calculator predicts?
Several factors can slow weight loss: water retention, metabolic adaptation (your body burning fewer calories as you lose weight), inaccurate calorie tracking, and changes in activity level. Weigh-ins can vary by 1–3 lbs daily due to water alone.
How much protein should I eat in a calorie deficit?
Most sports nutrition guidelines recommend 0.7–1g of protein per pound of bodyweight (1.6–2.2g per kg) when in a calorie deficit to help preserve muscle mass. Our calculator targets 1g per pound as a default, which is appropriate for most people.
Should I eat back calories burned during exercise?
If you chose an activity level that already reflects your exercise habits, do not eat back calories — your TDEE already accounts for them. If you chose "Sedentary" and exercise on top of that, you may want to eat back a portion (50–75%) of calories burned.
BMR is calculated using the Mifflin-St Jeor equation (1990), which is recommended by the Academy of Nutrition and Dietetics as the most accurate predictive equation for the general population. TDEE uses standard Harris-Benedict activity multipliers. Macro targets use 1g protein per pound of bodyweight, 25% of calories from fat, with remaining calories from carbohydrates. A minimum floor of 1,200 calories is applied. This calculator is for educational purposes — consult a registered dietitian for personalised nutrition advice.
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