Enter your details to estimate your maintenance calories (the amount that keeps your weight stable) and two sensible weight-loss targets. It takes about 30 seconds.
Fill in the form to see your estimate. Nothing you enter is stored or sent anywhere.
Estimates only, based on population equations. Not medical advice. If you are pregnant, under 18, have a medical condition or take medication that affects weight or appetite, check with a qualified healthcare professional.
How this calculator works
It estimates your resting metabolism (BMR) with the Mifflin-St Jeor equation, then multiplies it by an activity factor to estimate your total daily energy expenditure (TDEE):
- Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
- Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
The weight-loss targets subtract roughly 250 or 500 calories a day. We never show a target below 1,200 kcal (women) or 1,500 kcal (men), because going lower is usually only advised with medical supervision.
What to do with your number
- Eat around the “lose steadily” target for two to three weeks.
- Weigh yourself a few mornings a week and compare weekly averages.
- If your average has not moved after three weeks, reduce by 100–200 calories or add more daily steps.
- Recalculate every 5–10 lb (2–5 kg) you lose.
New to this? Read how a calorie deficit works, then set your protein target.