How this calculator works (FAQ)
What is BMR?
Basal Metabolic Rate is the calories your body burns at rest. We use the Mifflin-St Jeor equation: 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5 for men, or − 161 instead of +5 for women.
What is TDEE?
Total Daily Energy Expenditure is BMR multiplied by an activity factor: 1.2 (sedentary), 1.375 (light), 1.55 (moderate), 1.725 (very active) or 1.9 (extra active). Eating at your TDEE maintains your weight.
How is the daily calorie target found?
About 3,500 calories equals one pound (7,700 per kg) of body fat. A 1 lb/week loss needs a deficit of roughly 500 calories per day, so your target is TDEE minus the daily deficit.
How is the goal date projected?
Pounds to lose ÷ weekly rate = weeks needed. If you pick a target date, we work backwards to the weekly rate and calorie target you'd need.
Is it safe to lose weight fast?
Most guidelines suggest 0.5–2 lb (0.25–1 kg) per week. Going below about 1,200 calories/day for women or 1,500 for men is generally not recommended without medical supervision.
Why is my real progress different?
Water weight, muscle changes and a slowing metabolism as you lose weight all affect results. The projection is a straight-line estimate; recalculate as your weight changes.
Not medical advice. This calculator gives estimates for general information only. Talk to a doctor or registered dietitian before starting a diet, especially if you are pregnant, nursing, under 18 or have a health condition.
Learn more
New to calorie targets? Read how many calories to eat to lose weight, what BMR is, and how fast you can safely lose weight, or browse all articles.
This calculator gives estimates for general information only and is not medical advice. See our disclaimer.