Setting a daily calorie target is the foundation of most weight management approaches, whether the goal is losing, maintaining, or gaining weight. This calculator first estimates your total daily energy expenditure using the Mifflin-St Jeor BMR formula combined with your activity level, then applies standard calorie adjustments for each goal.
The weight-loss figure assumes a moderate deficit of about 500 calories per day, roughly corresponding to about one pound of fat loss per week, which is a commonly recommended sustainable pace rather than an aggressive crash approach.
As with any calorie estimate, individual metabolism varies, and factors like muscle mass, hormones, and genetics all play a role — use this as a sensible starting point and adjust based on your real-world results over a few weeks.
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Frequently asked questions
How much of a deficit does the weight-loss figure use?
About 500 calories below maintenance, which is a commonly recommended moderate deficit associated with roughly one pound of fat loss per week.
Is this accurate for everyone?
It's a population-level estimate; individual results vary, so consider it a starting point to adjust based on your own tracked progress over time.