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Calculates BMR with Mifflin-St Jeor, then multiplies by an activity factor: 1.2 (sedentary) to 1.9 (very active). A 500 kcal/day deficit produces roughly 1 lb/week loss. Below 1200 kcal (women) or 1500 kcal (men) risks nutrient deficiency. Weight loss also depends on macronutrient balance, sleep quality, and hormonal factors beyond calories alone.
TDEE (maintenance)
2693 kcal/day
BMR ≈ 1738 kcal/day × activity factor.