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Work out your maintenance calories and what to eat for steady weight loss. The calculator uses Mifflin-St Jeor — the BMR formula with the best validation in research — multiplies by your activity level for TDEE, then subtracts your chosen deficit. A 500 kcal daily deficit translates to roughly 0.5 kg (about 1 lb) per week, the pace most guidance considers sustainable.
If a target falls below commonly recommended daily minimums, the calculator says so rather than letting the arithmetic imply an unsafe plan. None of this is medical advice — bodies vary, and big changes deserve professional input.
Frequently asked questions
What's the difference between BMR and TDEE?
BMR is what your body burns at complete rest — keeping organs running. TDEE (total daily energy expenditure) adds everything else: movement, exercise, digestion. You lose weight relative to TDEE, not BMR — eating at BMR is already a substantial deficit.
How fast should I aim to lose weight?
0.25–0.75 kg (0.5–1.5 lb) per week is the commonly recommended range — a 250–750 kcal daily deficit. Faster means more muscle loss and worse adherence; the deficit you can sustain beats the one that looks best on paper.
Why did my weight loss stall after a few weeks?
TDEE falls as you lose weight (a smaller body burns less) and adaptation reduces it slightly further. Recalculate with your new weight every few kilograms and adjust the target — plateaus are usually arithmetic, not failure.