📊 Did You Know?
As of 2024, about 33% of US adults are obese (BMI ≥ 30) and about 31.6% are overweight. (CDC BRFSS, 2024)
How to Use This Calculator
- Enter age, gender, height, weight, and activity level.
- Review BMR and TDEE.
- Select a target (lose, maintain, or gain) and use the calorie targets as a starting point.
The Formula Explained
Mifflin-St Jeor Men: BMR = 10W + 6.25H - 5A + 5 Women: BMR = 10W + 6.25H - 5A - 161W is weight in kg, H is height in cm, and A is age in years. TDEE multiplies BMR by an activity factor to estimate maintenance calories.
Tips & What Your Results Mean
A “500 calorie deficit” is a common starting point because it loosely corresponds to about 1 pound per week (since 1 lb of fat is often approximated as ~3,500 calories). In reality, bodies adapt—hunger changes, activity shifts, and weight loss isn’t perfectly linear.
The safest approach is usually the one you can repeat. If the -2 lb/week target feels miserable, use the -1 lb/week range or even a smaller deficit, then track trends over 2–4 weeks.
Protein and resistance training matter in a deficit because they help preserve lean mass. If you’re losing weight but also losing strength rapidly, the deficit may be too aggressive.
Finally, treat TDEE as an estimate. If weight is stable for two weeks at a given target, that target is close to maintenance for your current activity level.
Frequently Asked Questions
What is a calorie deficit?
A calorie deficit means you consume fewer calories than you burn. Your body makes up the difference by using stored energy, which can lead to weight loss over time.
Is losing 2 pounds per week safe?
For many adults, 1–2 lb/week is often treated as a safe, sustainable range. Faster loss can increase fatigue and muscle loss risk. If you have medical conditions, consult a clinician.
What’s the difference between BMR and TDEE?
BMR is calories burned at rest (basic body functions). TDEE is your BMR plus activity—an estimate of daily maintenance calories.
Why does protein matter in a deficit?
Adequate protein helps preserve lean mass when calories are lower. Pair protein with resistance training to improve body composition while losing weight.
How common is obesity in the US?
As of 2024, about 33% of US adults are obese and about 31.6% are overweight (CDC BRFSS 2024).