Find out how many calories you need per day based on your body stats and activity level.
| BMR (Basal Metabolic Rate) | — |
| Maintenance Calories (TDEE) | — |
| Calories for Goal | — |
| Estimated Weight Change | — |
We use the Mifflin-St Jeor equation for BMR: Men: 10×weight + 6.25×height − 5×age + 5. Women: 10×weight + 6.25×height − 5×age − 161. TDEE = BMR × activity multiplier.
A deficit of 500 kcal/day leads to ~0.5 kg weight loss per week. 1 kg of body fat ≈ 7,700 kcal. Never go below 1,200 kcal (women) or 1,500 kcal (men) without medical supervision.
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