Find your ideal daily calorie target to lose weight at a safe, sustainable pace.
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Mifflin-St Jeor BMR: Male: (10×kg) + (6.25×cm) − (5×age) + 5. Female: same minus 161. Multiply by activity factor = TDEE.
The 3,500 calorie rule: 1 lb of fat ≈ 3,500 calories. A 500-calorie/day deficit = ~1 lb/week loss. This is a well-established estimate, though individual variation exists.
Safe deficit range: 250–750 calories/day for most people. Never go below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision. Very large deficits cause muscle loss and metabolic adaptation.
⚠️ These are estimates based on population averages. Individual metabolism varies. Consult a healthcare provider or registered dietitian before starting a significant calorie restriction program.