Calorie Calculator

To calculate your daily calories: (1) Find your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor formula based on age, sex, weight, and height. (2) Multiply your BMR by your physical activity factor (1.2 to 1.9) to get Total Daily Energy Expenditure (TDEE / maintenance calories). (3) Subtract 500 calories per day for a standard 0.5 kg (1 lb) per week weight loss deficit.

There are approximately 7,700 calories in 1 kilogram of human body fat (or 3,500 calories per pound). To lose 1 kg of fat, you must create a cumulative calorie deficit of 7,700 kcal over time (e.g., 1,100 calories per day over 7 days, or 550 calories per day over 14 days).

A 'good' daily calorie intake depends on your sex, age, height, weight, and activity level. On average, maintenance intake is roughly 2,000 to 2,400 calories per day for adult women and 2,400 to 3,000 calories per day for adult men.

No, 1,200 calories is generally considered the absolute minimum recommended daily intake for adult females trying to lose weight under medical supervision. Eating fewer than 1,200 calories can cause severe nutrient deficiencies, muscle loss, and metabolic slowing.

The total calories you burn per day is your Total Daily Energy Expenditure (TDEE). TDEE combines your BMR (60-70% of burn), physical activity (20-30%), and the thermic effect of food (10%). Average adults burn 1,800 to 2,800 calories daily.

For most sedentary adult females or smaller framed individuals aiming for weight loss, 1,500 calories provides a healthy, sustainable deficit. For average adult males, 1,500 calories is usually the minimum safe baseline for weight loss.