Enter your details to estimate how many calories you burn each day and a sensible range for losing weight. The calculator uses the Mifflin-St Jeor equation and the deficit ranges in U.S. obesity treatment guidelines.
How this calculator works
- Resting burn (BMR) from the Mifflin-St Jeor equation: 10 × weight (kg) + 6.25 × height (cm) − 5 × age, then +5 for men or −161 for women.
- Maintenance (TDEE) = BMR × an activity factor (1.2 to 1.9).
- Weight-loss range = maintenance minus 500 to 750 calories a day, never shown below 1,200 (women) or 1,500 (men) without a note to involve a clinician. These figures come from the 2013 AHA/ACC/TOS guideline.
How accurate is it?
Mifflin-St Jeor is among the more accurate equations in validation studies, but it can still be off by more than 10% for some people. Use the result for two to three weeks, track your average weight, and adjust by 100–200 calories if needed. Our calorie deficit guide explains how.
Who should not rely on this calculator
It is not designed for people under 18, during pregnancy or breastfeeding, for athletes in heavy training, or for anyone with a medical condition that affects nutrition needs. Please work with a clinician in those cases.
Frequently asked questions
What is a good calorie deficit to lose weight?
Guidelines commonly use about 500–750 calories a day below maintenance. That usually produces gradual loss and is easier to sustain than larger cuts.
Why does the calculator not go lower?
Very low intakes make it hard to meet nutrient needs and are meant to be supervised by a doctor. If your estimate approaches the guideline floors, talk with a clinician.
Sources
- Mifflin MD, St Jeor ST et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr, 1990
- Validation of resting energy expenditure equations across BMI groups (2020, PMC7299486)
- Jensen MD et al. 2013 AHA/ACC/TOS Guideline for the Management of Overweight and Obesity in Adults. Circulation, 2014
- NIDDK Body Weight Planner (NIH)