Weight Loss Calorie Calculator: Daily Targets
Calculate your BMR, TDEE and daily calorie targets for weight loss, maintenance or gain with the Mifflin-St Jeor formula — right in your browser.
Processed entirely in your browser — nothing you enter here is ever uploaded.
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About this tool
This page opens the calorie calculator with a sedentary activity level preselected — desk-based work, little structured exercise — a common baseline for people beginning a weight-loss plan before they've added a training routine; switch it to match your own week once you land on the page.
Enter your sex, age, height and weight and the tool computes your BMR, then your maintenance calories (TDEE), then two ready-made deficits: mild weight loss at −250 kcal/day (roughly a quarter kilogram per week) and standard weight loss at −500 kcal/day (about half a kilogram per week). Both appear alongside maintenance so you can see exactly how much you're cutting.
A deficit only works if the activity level behind it is honest — underestimating how sedentary a day really was is the single most common reason a calculated target stops matching the scale. Recheck the activity dropdown against your actual week, and give any new number two to three weeks before deciding it needs adjusting.
Example. A male age 30, 180 cm and 80 kg at the 1.2 activity factor shows a BMR of 1780 kcal/day and a TDEE of 2136 kcal/day.
Limit. The equation is Mifflin-St Jeor, and the activity choices are only 1.2, 1.375, 1.55, 1.725 and 1.9.