Calories,
not a diet.
Estimate what you burn, pick a deficit you can actually hold, and put a protein floor under it. No meal plan, no forbidden foods.
Calorie calculator
2,760cal / day
BMR 1,780 · Moderate ×1.55 · lb inputs
125–180 g
0.7–1 g per lb of bodyweight. Spread it across the day.
Start at the lose number for two weeks and compare weekly average weight. If nothing moves, take another 100–150 off — or add movement. See weight-loss training.
Estimates only. Mifflin-St Jeor is a population formula, not a measurement. Ask a coach before changing how you eat, and talk to a doctor if you have a medical condition.
The math,
shown.
Every number on the calculator comes from the equations below. Nothing is adjusted to look more impressive.
- 01
BMR: staying alive
Mifflin-St Jeor uses weight in kilograms, height in centimetres, and age in years. Sex changes the constant.
- 02
TDEE: BMR × activity
1.2 for desk-bound, 1.375 light, 1.55 moderate, 1.725 hard, 1.9 very hard. This is the biggest source of error.
- 03
Targets and protein
Lose at 85% of TDEE, gain at 110%, and keep protein between 0.7 and 1 gram per pound of bodyweight.
BMR (men) = 10w + 6.25h − 5a + 5 BMR (women) = 10w + 6.25h − 5a − 161 TDEE = BMR × activity factor LOSE = TDEE × 0.85 · GAIN = TDEE × 1.10 PROTEIN = 0.7–1.0 g × bodyweight in lb
w = kilograms, h = centimetres, a = years. Activity factors: 1.2, 1.375, 1.55, 1.725, 1.9. Results are rounded for display.
Before
you diet.
Why Mifflin-St Jeor?
It is a widely used estimate of resting energy use and tends to be closer than the older Harris-Benedict equation for many people. It is still an estimate, not a measurement.
Is a 15% deficit safe?
For most healthy adults it is a moderate starting point, but no calculator can clear you. If you have a medical condition, are pregnant, or have a history of disordered eating, talk to a doctor or dietitian first.
Why does my number look low?
The activity multiplier is doing a lot of work. If you chose a desk-bound multiplier, the result assumes very little movement outside training. Choose honestly, then adjust after two weeks of real data.
Do I have to track every calorie?
No. Some people use the number as an anchor and adjust portions; others track for a few weeks to learn what their meals actually contain. Pick the method you will still use in a month.
Bring the
number in.
Coached weight-loss training is one of the three tracks. Call and ask how the training fits with the target you just calculated.