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Calculate your daily calorie deficit target, BMR, and TDEE based on the Mifflin-St Jeor formula to reach healthy weight management goals.
Daily Calorie Intake Target
BMR (Basal Rate)
1709 kcal
Maintenance TDEE
2350 kcal
Daily Deficit
-500 kcal
Est. Weeks to Goal
~11 weeks
Target minimum safe intake is 1,200 kcal for women and 1,500 kcal for men. Consult a registered dietitian before starting an aggressive calorie deficit.
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Determine the exact daily calorie deficit required to lose weight safely without metabolic slowdown. Uses the clinically proven Mifflin-St Jeor equation.
Approximately 7,700 dietary calories equal 1 kilogram of stored adipose body fat (or ~3,500 kcal per pound).
Medical authorities recommend a steady loss rate of 0.5kg to 1kg (1 to 2 lbs) per week with a 500 kcal/day deficit to preserve lean muscle tissue.
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