Find your Basal Metabolic Rate and daily calorie targets to maintain, lose or gain weight.
1 lb of fat ≈ 3,500 kcal — a 500 kcal/day deficit equals about 1 lb (0.45 kg) per week. Avoid sustained intake below ~1,200 kcal (women) or ~1,500 kcal (men).
Mifflin-St Jeor is the modern ADA-recommended equation. Harris-Benedict is shown for comparison and tends to read 5–10% higher.
Calculate your Basal Metabolic Rate (BMR) using the modern Mifflin-St Jeor equation and your Total Daily Energy Expenditure (TDEE) at any activity level. See daily calorie targets for mild loss, loss, maintenance, mild gain and gain.
Basal Metabolic Rate is the energy your body burns at complete rest to keep basic functions running — heart, brain, breathing, cell maintenance. It's typically 60–75% of your total daily energy expenditure.
Mifflin-St Jeor (1990): Men: 10×kg + 6.25×cm − 5×age + 5. Women: 10×kg + 6.25×cm − 5×age − 161. We also show the Harris-Benedict revised value (1984) for comparison — Mifflin is now considered more accurate for modern populations.
BMR is at rest. TDEE (Total Daily Energy Expenditure) adds the calories you burn through activity — daily movement, exercise, digestion. TDEE = BMR × an activity multiplier (1.2 sedentary → 1.9 very active).
They're rough — most people overestimate. If you have a desk job and gym 3×/week, 'light' (×1.375) is usually closer to reality than 'moderate'. Track results for 2–3 weeks and adjust.
A deficit of 500 kcal/day (≈ 0.5 kg / 1 lb per week) is considered sustainable for most adults. Deficits below ~1,200 kcal (women) or ~1,500 kcal (men) total can be unsafe long-term — consult a clinician for aggressive loss plans.
Find your Body Mass Index in seconds — with the healthy weight range for your height.
Estimate body-fat % from a tape measure — the U.S. Navy method, in metric or imperial.
Compare four classic ideal-weight formulas alongside the WHO healthy BMI range.