Calculated using standard mathematical and industry formulas.
Daily calorie targets combine Basal Metabolic Rate (BMR) with physical activity levels. To maintain weight, consume your maintenance calories. To lose one pound of fat per week, establish a daily 500-calorie deficit through portion control and balanced macronutrient distribution.
How to use this calculator?
Choose your units, then enter your sex, age, height and weight.
Pick the activity level that matches an honest weekly average — most office workers with 2–3 workouts are 'light' or 'moderate'.
Read your BMR (calories burned at complete rest) and your maintenance calories (TDEE).
Use the loss or gain targets: ±500 kcal per day shifts weight by about 0.5 kg (1 lb) per week.
Recalculate after every ~5 kg change or when your training volume changes — needs move with your body.
Formula & calculation method
Mifflin-St Jeor equation + activity multiplier
Daily Energy Needs = TDEE; Fat Loss (1 lb/week) = TDEE - 500 kcal; Lean Bulk = TDEE + 300 to 500 kcal
s = +5 for males, −161 for females. Activity multipliers: sedentary 1.2 · light 1.375 · moderate 1.55 · active 1.725 · very active 1.9. A ±500 kcal/day change shifts weight by roughly 0.5 kg (1 lb) per week.
Step-by-step calculation example
A 30-year-old male, 175 cm and 70 kg: BMR = 10×70 + 6.25×175 − 5×30 + 5 = 1,649 kcal. Moderately active → TDEE ≈ 1,649 × 1.55 ≈ 2,556 kcal/day.
Key insights to remember
At the same height and weight, BMR drops roughly 50 kcal/day per decade of age in the Mifflin-St Jeor equation.
Activity multipliers span 1.2 to 1.9 — a very active person can need over 50% more calories than a sedentary one of the same size.
A steady 500 kcal/day deficit targets about 0.5 kg (1 lb) of loss per week, based on ≈3,500 kcal per 0.45 kg of body fat.
Overestimating your activity level is the most common reason calculated calorie targets 'don't work'.
Eating below your BMR for extended periods is not recommended without medical supervision.
How to interpret your results?
Energy Balance and Sustainable Deficit
One pound of body fat contains approximately 3,500 stored calories. A daily 500-calorie deficit produces a healthy, sustainable fat loss of 1 pound per week.
Expert advice & guidance
💡 Fitness tip: Emphasize high-satiety, nutrient-dense whole foods and prioritize protein intake (0.8–1.0g per lb of body weight) to preserve lean mass during a deficit.
Frequently asked questions
How much protein is in a chicken breast?
A standard 4-ounce (112g) serving of boneless, skinless cooked chicken breast yields approximately 31 grams of complete protein and 165 total calories.
What are macronutrients (macros) in food?
Macronutrients are the fundamental nutrients your body needs in large quantities to produce energy and maintain body structure: Proteins (4 kcal/g), Carbohydrates (4 kcal/g), and Fats (9 kcal/g).
How many calories are in a pound of body fat?
One pound of body fat equals approximately 3,500 stored calories. Establishing a daily calorie deficit of 500 calories results in losing about one pound of body fat per week.
How many calories are in a gram of protein, carbs, and fat?
Both protein and carbohydrates provide 4 calories per gram. Dietary fats yield 9 calories per gram (more than double the energy density of protein or carbs).
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