How these numbers are calculated
BMR (Basal Metabolic Rate) is the energy your body uses at complete rest. This calculator uses the Mifflin–St Jeor equation, widely considered one of the more accurate formulas:
- Men: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
- Women: 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
Your daily calorie need (TDEE) is BMR multiplied by your activity level. Eating about 500 calories less than this per day typically leads to roughly 0.5 kg of weight loss per week.
Healthy weight-loss tips
- Aim for slow, steady loss of 0.25–1 kg per week.
- Very low-calorie diets can be harmful without medical supervision.
- Focus on protein, vegetables, whole grains and regular activity, not just calories.
These are estimates for healthy adults and are not medical advice. Pregnant or breastfeeding women, athletes and people with medical conditions should consult a doctor or dietitian. Also check your BMI.