Calorie Calculator (BMR + TDEE)
Estimate your maintenance calories, then choose a fat-loss pace (max 2 lb/week). This is an estimate — not medical advice.
ft
in
cm
lb
kg
BMR
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Calories/day at rest
Maintenance (TDEE)
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Estimated daily calories to maintain
Target calories
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Based on your selected pace
Daily deficit
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From maintenance to target
Estimated timeline
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Notes & disclaimers
- Uses the Mifflin–St Jeor equation for BMR.
- Maintenance calories (TDEE) are estimated using an activity multiplier.
- 1 lb/week is roughly a 500 calorie/day deficit (since 1 lb ≈ 3500 calories).
- If you have a medical condition, are pregnant, nursing, or recovering from disordered eating, use professional guidance.