How Many Calories Should You Eat to Lose Weight?
This calculator uses the Mifflin-St Jeor equation, widely considered one of the most accurate formulas for estimating your Basal Metabolic Rate (BMR) - the calories your body burns at complete rest. Multiplying your BMR by an activity factor gives your Total Daily Energy Expenditure (TDEE), or maintenance calories. From there, a calorie deficit drives weight loss and a surplus supports weight gain.
Understanding Your Results
- BMR - calories burned simply staying alive, with no activity factored in.
- TDEE (Maintenance) - your BMR adjusted for your real-world activity level.
- Daily Target - your maintenance calories adjusted by your selected goal.
For sustainable fat loss, a moderate deficit of 500 calories per day (roughly 0.5kg per week) is generally recommended over more extreme cuts. Read our full calorie deficit guide for a deeper explanation, and pair your target with our simple diet plan for weight loss.
Frequently Asked Questions
How accurate is this calorie calculator?
The Mifflin-St Jeor formula is typically accurate within about 10% for most people, making it a reliable starting point that you can adjust based on your real-world results over a few weeks.
Should I eat back the calories I burn exercising?
No - your selected activity level already factors in regular exercise, so there's usually no need to add exercise calories on top of your daily target.
What if my weight loss stalls?
Recalculate your target every few weeks - your maintenance calories drop as your body weight drops, so a target that worked a month ago may need adjusting.