How many calories do I need to cut to lose one pound of fat?

One pound of body fat equates to roughly 3,500 calories. A daily caloric deficit of 500 kcal typically leads to approximately 1 pound of fat loss per week (500 kcal × 7 days = 3,500 kcal).

Why does the calculator recommend not dropping below 1,200 calories?

Consuming fewer than 1,200 calories per day (for women) or 1,500 calories (for men) can trigger nutrient deficiencies, excessive muscle loss, and metabolic slowdown unless directly supervised by a clinical dietitian.

Health & Fitness Mifflin-St Jeor

Calorie Calculator

Determine your daily energy expenditure (TDEE) and Basal Metabolic Rate (BMR) to systematically plan weight loss, muscle gain, or maintenance.

Biological Sex

Age (Yrs)

Height (cm)

Weight (kg)

Daily Activity Level

Daily Caloric Needs (TDEE) Maintenance

2,531 kcal

To maintain current weight

Basal Metabolic Rate (BMR) 1,728 kcal/day

Mild Weight Loss (-0.25 kg/wk) 2,281 kcal/day

Weight Loss (-0.5 kg/wk) 2,031 kcal/day

Muscle Building / Weight Gain 3,031 kcal/day

Caloric Targets by Goal

Recommended daily calories for various weight management objectives

Weight Maintenance

2,531 kcal

100% of daily energy expenditure

Mild Weight Loss

2,281 kcal

~0.25 kg / 0.5 lb weight loss per week

Standard Fat Loss

2,031 kcal

~0.5 kg / 1.0 lb weight loss per week

Muscle / Weight Gain

3,031 kcal

Lean bulk surplus with resistance training

The Science Behind Caloric Balance

Every bodily movement, metabolic reaction, and cognitive process requires chemical energy, measured in kilocalories (commonly referred to simply as calories). Caloric balance is governed by the first law of thermodynamics: energy cannot be created or destroyed, only transferred. When energy consumed equals energy expended, body mass remains stable.

The Clinical Mifflin-St Jeor Equation

Men: BMR = 10W + 6.25H - 5A + 5 | Women: BMR = 10W + 6.25H - 5A - 161

Where:

BMR = Basal Metabolic Rate in calories/day
W = Body weight in kilograms
H = Height in centimeters
A = Age in years

Note: The American Dietetic Association confirmed the Mifflin-St Jeor formula as the most accurate clinical BMR predictor available.

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Frequently Asked Questions

Common questions and clear answers about this calculator

BMR (Basal Metabolic Rate) is the baseline number of calories your body burns at complete rest just to keep essential organs functioning (heart beating, lungs breathing, cells regenerating). TDEE (Total Daily Energy Expenditure) is your BMR multiplied by your physical activity factor to represent your true daily calorie burn.