How fast is safe weight loss?

Most clinical guidelines recommend a 250–500 kcal/day deficit for sustainable fat loss of roughly 0.25–0.5 kg (0.5–1 lb) per week.

Fitness & Health100% Client-Side · Instant Math

Calorie Calculator

Calculate BMR, TDEE maintenance calories, and weight goal targets.

Units

Age

Years

Height (ft)

Height (in)

Weight

lbs

Activity Level

Result Summary

Maintenance Calories (TDEE)

2,584 kcal

Basal Metabolic Rate (BMR): 1,667 kcal

Mild Weight Loss (~0.25 kg / 0.5 lb per wk)

2,334 kcal

Weight Loss (~0.5 kg / 1 lb per wk)

2,084 kcal

Lean Weight Gain (~0.25 kg / 0.5 lb per wk)

2,834 kcal

Balanced Daily Macro Guide (30% P / 40% C / 30% F at Maintenance)

Protein

194g

Carbohydrates

258g

Fats

86g

Health & Wellness Reference Notice

Calculations use established statistical formulas for general informational wellness guidance only and do not replace clinical diagnosis or personalized medical care.

How to Use This Calculator

Estimate daily calorie needs using the Mifflin-St Jeor equation across five activity levels, with tailored targets for mild/moderate weight loss, maintenance, and lean weight gain.

1Select biological sex, age, height, and weight (Metric or US Imperial).
2Choose your typical weekly physical activity level.
3Review your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and calorie targets for cutting or bulking.

Standard Formula & Methodology

Mifflin-St Jeor BMR = 10·kg + 6.25·cm - 5·age + (+5 male / -161 female); TDEE = BMR × Activity Factor.

Helpful Context & Precision Notes

Includes macro split suggestions (Protein / Carbs / Fat in grams) derived cleanly from your target calorie budget.

All inputs stay locally inside your browser tab — nothing is uploaded or logged.

Frequently Asked Questions

BMR (Basal Metabolic Rate) is the calories burned at complete rest. TDEE (Total Daily Energy Expenditure) multiplies BMR by your daily movement and exercise factor.