Enter your details above to see your result.
How it works
We estimate your maintenance calories (TDEE) from your BMR and activity level, then add or subtract for your goal. A deficit or surplus of about 500 kcal/day corresponds to roughly 0.45 kg (1 lb) per week. These are estimates — adjust based on real-world progress.
| Daily change | ≈ Per week |
|---|---|
| −500 kcal | −0.45 kg / 1 lb |
| −250 kcal | −0.23 kg / 0.5 lb |
| +250 kcal | +0.23 kg / 0.5 lb |
| +500 kcal | +0.45 kg / 1 lb |
How it's calculated
We first estimate your maintenance calories (TDEE) from the BMR equation you select — Mifflin-St Jeor or Harris-Benedict — and your activity level, then add or subtract a daily adjustment for your goal — roughly −500 kcal/day for steady weight loss or +500 kcal/day for gain (about 0.45 kg / 1 lb per week).
How to use this calculator
- Enter your details — such as age, weight, and height — in the fields above.
- Choose any options that apply, like your activity level, goal, or formula.
- Read your result instantly. It updates as you type — no sign-up required.
Sources: Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990. Energy balance: ~7,700 kcal ≈ 1 kg of body weight.
These calculators give general estimates for healthy adults and are not medical or dietary advice. For individual guidance, consult a registered dietitian or your healthcare provider.
Reviewed by the NutraPlanner nutrition team. · Last updated 2026-06-17
Frequently asked questions
How many calories should I eat to lose weight?
Eat below your maintenance calories (TDEE). A deficit of about 500 kcal/day corresponds to roughly 0.45 kg (1 lb) per week — pick a 'lose' goal above to see your target.
Is a bigger deficit better?
Not usually. Very large deficits are hard to sustain and can cost muscle and energy. A moderate 250–500 kcal/day deficit is more sustainable; adjust based on real progress.
Why does my target differ from other calculators?
Results vary with the BMR formula, activity multiplier, and the deficit/surplus assumptions used. Treat any calculator's number as a starting estimate and refine from your own results.