Estimate your daily calorie needs from your size, age and activity level.
| Goal | Calories per day | Approx. change per week |
|---|
Your basal metabolic rate (BMR) is estimated with the Mifflin-St Jeor equation, published in 1990 and widely used by dietitians:
BMR is multiplied by an activity factor (1.2 for sedentary up to 1.9 for extra active) to estimate total daily energy expenditure. The weight-change rows add or subtract 250 or 500 calories a day, based on the rough rule that about 3,500 calories equals one pound of body weight. Targets that would drop below about 1,200 (women) or 1,500 (men) calories a day are hidden, since that's generally not advised without medical supervision.
What's the difference between BMR and TDEE?
BMR is what your body burns at complete rest just to keep running. TDEE adds everything else you do in a day, from walking around to workouts, so it's the better estimate of what you actually burn.
How accurate is this?
It's an estimate. Equations like Mifflin-St Jeor are accurate for many people but can be off by a few hundred calories for an individual. Use it as a starting point and adjust based on how your weight actually changes over a few weeks.
Why don't you show bigger calorie cuts?
Large deficits are hard to sustain and can mean missing out on nutrients. The tool sticks to moderate changes and won't suggest very low intakes. For faster or medically supervised plans, talk to a doctor or registered dietitian.