WebToolsHUBFor general information only — this is not medical advice. Formulas estimate an average; individual needs vary with health conditions, and a professional should guide significant dietary changes.
How to find your daily calorie needs
- Pick your sex, then enter your age, height and weight — metric or imperial both work.
- Choose the activity level that honestly matches your week, not the week you plan to start.
- Read your BMR (what your body burns at rest) and TDEE (maintenance calories with that activity).
- Use the target table: each 500 kcal daily deficit is worth roughly half a kilo of weight per week.
- Check the macro split at maintenance — 30% protein, 40% carbs, 30% fat — as a starting point, not a rule.
Frequently Asked Questions
What is the difference between BMR and TDEE?
BMR is what your body burns at complete rest just to stay alive; TDEE multiplies it by your activity level to include daily movement and exercise. Eat around TDEE to hold weight, below it to lose, above it to gain.
Which equation does it use?
The Mifflin-St Jeor equation — 10 × weight(kg) + 6.25 × height(cm) − 5 × age, plus 5 for men or minus 161 for women. It is the equation the Academy of Nutrition and Dietetics considers the most reliable for healthy adults.
How fast is losing 500 kcal a day?
A daily 500 kcal deficit is the classic half-a-kilogram-per-week target, because a kilo of body fat stores roughly 7,700 kcal. Deficits below about 1,200-1,500 kcal are rarely advisable without professional supervision.
Is my information stored or uploaded?
No. The calculation runs locally in your browser from the numbers you enter, and nothing is saved, logged or transmitted — close the tab and nothing remains.
Is this medical advice?
No. The formula estimates an average person and cannot see medical conditions, medications or pregnancy. For significant weight changes, therapeutic diets or persistent fatigue, work with a healthcare professional.
Technical References
- Mifflin MD, St Jeor ST, et al. — A new predictive equation for resting energy expenditure in healthy individuals: https://pubmed.ncbi.nlm.nih.gov/2305711/