How daily calories are estimated
This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) — the energy your body uses at rest — then multiplies it by an activity factor for Total Daily Energy Expenditure (TDEE).
Activity multipliers
| Activity | Multiplier |
|---|---|
| Sedentary | BMR × 1.2 |
| Lightly active | BMR × 1.375 |
| Moderately active | BMR × 1.55 |
| Very active | BMR × 1.725 |
| Extra active | BMR × 1.9 |
Losing or gaining weight
A 500-calorie daily deficit targets roughly 0.5 kg (1 lb) of loss per week. A surplus of the same size targets gains at a similar rate. These are estimates — individual metabolism varies.
Frequently asked questions
How many calories should I eat to lose weight?
A common approach is 500 calories below your TDEE per day, targeting about half a kilogram of loss per week.
Is this calculator accurate?
It gives a solid estimate. Adjust based on real-world results over a few weeks.
What is TDEE?
Total Daily Energy Expenditure — total calories you burn including activity, not just at rest.
Not medical advice. Talk to a healthcare professional before major dietary changes.