Calorie Calculator – Daily Maintenance, Deficit & Weight Loss

Calculate your daily calorie needs based on the clinical Mifflin-St Jeor formula. Get personalized calorie targets for weight maintenance, safe fat loss, extreme deficit, and muscle building.

The Science Behind the Calorie Calculator (Mifflin-St Jeor Formula)

The Mifflin-St Jeor equation is recognized by the American Dietetic Association (ADA) as the most clinically accurate formula for estimating Basal Metabolic Rate (BMR):

• For Men: BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (y) + 5
• For Women: BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (y) - 161

Your Total Daily Energy Expenditure (TDEE) is calculated by multiplying BMR by your physical activity coefficient. 1 pound of fat equals approximately 3,500 calories (7,700 kcal per kilogram of fat). Thus, a daily 500 kcal deficit yields approximately 0.5 kg (1.1 lbs) of healthy, sustainable fat loss every week without muscle catabolism.