Your basal metabolic rate is what the body burns at complete rest; total daily energy expenditure adds movement, exercise, and digestion on top. This calculator uses the Mifflin-St Jeor equation, the estimate most dietitians now prefer, and shows maintenance calories alongside common deficit and surplus targets.
They are population averages and can be off by 10–15% for any individual. Treat the number as a starting hypothesis, then adjust it based on how your weight actually moves over a few weeks.
Most people overestimate. A desk job with three gym sessions a week is "lightly active", not "very active". Choosing one level too high is the single most common reason a plan stalls.
A deficit of roughly 15–20% below maintenance is a common recommendation, giving steady loss without the muscle loss and adherence problems that come with very aggressive cuts.
Daily weight swings of a kilogram or more come from water, sodium, and digestion. Trends over two to three weeks are meaningful; single readings are noise.
All free tools · Blog · About · Contact