Calorie Calculator (TDEE)
Your maintenance calories (TDEE) = basal metabolic rate × activity factor. The Mifflin-St Jeor equation is the most validated BMR formula. A deficit of ~500 kcal/day below TDEE produces roughly 0.5 kg of weight loss per week — a sustainable, muscle-preserving pace.
How this calculator works
It uses the Mifflin-St Jeor equation — the formula with the best validation in clinical nutrition — to estimate basal metabolic rate, then multiplies by your activity level to get total daily energy expenditure (TDEE). Eat at TDEE and weight holds steady; eat consistently below it and weight falls.
Choosing a safe deficit
Deficits beyond 750–1,000 kcal/day accelerate muscle loss, rebound hunger, and drop-out. For most adults, 400–600 kcal/day below TDEE with adequate protein (see the protein calculator) is the evidence-based sweet spot. Very-low-calorie diets belong under medical supervision only.
Frequently asked questions
How many calories should I eat to lose weight?
Roughly 500 kcal/day below your TDEE produces about 0.5 kg/week of loss. Use the calculator above for your personal number, and keep protein high to preserve muscle.
Why am I not losing weight in a calorie deficit?
Common reasons: underestimating intake (oils, snacks, beverages), overestimating activity, water retention masking fat loss on the scale, or a TDEE that has adapted downward. Tracking honestly for 2–3 weeks usually reveals the gap.
Is the Mifflin-St Jeor equation accurate?
It is the most validated predictive BMR equation for adults, though every formula is an estimate — real-world adjustment based on your weight trend over 2–4 weeks beats any calculator.
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START FREE ASSESSMENT →This page is educational information, not a diagnosis or treatment plan. AI tools on TransformYou are informational only; every clinical recommendation is reviewed by Dr. Shishir Anand in compliance with India's Telemedicine Practice Guidelines 2020. For emergencies, call 112 or visit the nearest hospital.