How it works
Your total daily energy expenditure (TDEE) is the number of calories you burn in a typical day. This calculator estimates basal metabolic rate with the Mifflin-St Jeor equation, then multiplies it by a standard activity factor.
Goals use moderate adjustments of 250 or 500 calories a day, roughly half a pound to one pound per week. Targets never drop below 1,200 kcal/day for women or 1,500 kcal/day for men; lower intakes are generally only advised with medical supervision.
Real needs vary with genetics, body composition and day-to-day activity, so treat the result as a starting point and adjust based on how your weight trends over a few weeks. Results are estimates, not medical advice.
Formula
TDEE = BMR × activity factor (1.2 to 1.9); target = TDEE ± goal adjustment
Questions people ask
How many calories should I eat to lose weight?
A deficit of about 500 calories a day below maintenance leads to roughly 1 lb (0.45 kg) of loss per week for many people. Smaller deficits are easier to sustain and help preserve muscle.
Why does the calculator not go below 1,200 or 1,500 calories?
Very low intakes make it hard to meet protein, vitamin and mineral needs and are usually recommended only under medical supervision. These floors are common general guidelines for women and men.
Which activity level should I choose?
Count structured exercise and how active your job is. Most office workers who exercise a few times a week fit "light" or "moderate". If unsure, pick the lower level; it is common to overestimate activity.
Is the 3,500-calorie rule exact?
No. It is a useful approximation for the first weeks, but weight change slows over time as your body adapts and maintenance needs fall with lower weight.