{"id":57504,"date":"2016-01-09T13:55:25","date_gmt":"2015-05-26T11:21:21","guid":{"rendered":"http:\/\/wpcalc.com\/?p=57504"},"modified":"2026-10-23T10:42:25","modified_gmt":"2026-10-23T07:42:25","slug":"required-amount-of-calories","status":"publish","type":"post","link":"https:\/\/wpcalc.com\/en\/beauty\/required-amount-of-calories\/","title":{"rendered":"Calorie Deficit Calculator \u2013 Daily Calories to Lose Weight"},"content":{"rendered":"<section class=\"not-prose calculator-box\" aria-labelledby=\"calculator-title\"><div class=\"flex items-baseline sm:items-center justify-between gap-2 sm:gap-3\"><div class=\"flex flex-col sm:flex-row sm:items-center gap-2\"><span class=\"icon icon-calculator text-primary-700! text-base! dark:text-primary-300!\" aria-hidden=\"true\"><\/span><h2 id=\"calculator-title\" class=\"text-lg font-display font-bold\">Daily Calorie Needs by Body Weight<\/h2><\/div><div class=\"calcdash-favorite group\">\n  <button type=\"button\" class=\"favorite\" id=\"favorite\" data-favorite-id=\"57504\" data-favorite-title=\"Required Daily Calorie Intake\" data-favorite-url=\"https:\/\/wpcalc.com\/en\/beauty\/required-amount-of-calories\/\" data-favorite-excerpt=\"Estimate the daily calories you need to lose, maintain or gain weight. Enter your sex, age, height, weight, activity level and goal to get your calorie target, pace and projected goal date.\" aria-label=\"Add to Favorites\" data-favorite-icon=\"icon icon-nutrition\">\n    <span class=\"icon icon-shape-star-empty\" aria-hidden=\"true\"><\/span>\n  <\/button>\n  <div class=\"calcdash-favorite__tip\" aria-hidden=\"true\">\n   <span class=\"favorite-tooltip\" id=\"favorite-tooltip\"><\/span>\n  <\/div>\n  <span class=\"sr-only\" role=\"status\" id=\"favorite-status\"><\/span>\n<\/div><\/div><form action=\"https:\/\/wpcalc.com\/en\/beauty\/required-amount-of-calories\/\" method=\"POST\" class=\"calculator\" id=\"calculator-57504\" data-post=\"57504\"><fieldset class=\"fieldset-input is-1\"><legend class=\"sr-only\">Input Fields<\/legend><div class=\"is-single field\" id=\"input-1\"><span class=\"font-semibold\">Your Body<\/span><\/div><div class=\"field\" id=\"input-2\"><label for=\"field-2\">Sex<\/label><div class=\"grid grid-cols-1\"><select id=\"field-2\" name=\"sex\"><option value=\"female\" selected>Female<\/option><option value=\"male\">Male<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><div class=\"field\" id=\"input-3\"><label for=\"field-3\">Age<\/label><input type=\"text\" name=\"age\" id=\"field-3\" aria-describedby=\"calc-unit-3\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"15\" max=\"100\" value=\"35\"\/><div class=\"unit\" id=\"calc-unit-3\">years<\/div><\/div><div class=\"field\" id=\"input-4\"><label for=\"field-4\">Height format<\/label><div class=\"grid grid-cols-1\"><select id=\"field-4\" name=\"height_format\"><option value=\"cm\" selected>Centimeters<\/option><option value=\"ft\">Feet and inches<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><div class=\"field\" id=\"input-5\"><label for=\"field-5\">Height<\/label><input type=\"text\" name=\"height\" id=\"field-5\" aria-describedby=\"calc-unit-5\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"90\" max=\"250\" value=\"165\"\/><div class=\"unit\" id=\"calc-unit-5\">cm<\/div><\/div><div class=\"field\" id=\"input-6\" hidden><label for=\"field-6\">Height: feet<\/label><input type=\"text\" name=\"height_feet\" id=\"field-6\" aria-describedby=\"calc-unit-6\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"3\" max=\"8\" value=\"5\"\/><div class=\"unit\" id=\"calc-unit-6\">ft<\/div><\/div><div class=\"field\" id=\"input-7\" hidden><label for=\"field-7\">Height: inches<\/label><input type=\"text\" name=\"height_inches\" id=\"field-7\" aria-describedby=\"calc-unit-7\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" max=\"11.9\" value=\"5\"\/><div class=\"unit\" id=\"calc-unit-7\">in<\/div><\/div><div class=\"field has-term\" id=\"input-8\"><label for=\"field-8\">Weight (W)<\/label><div class=\"term\">W<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><div class=\"field-group\"><input type=\"text\" name=\"weight_w\" id=\"field-8\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"40\" max=\"550\" value=\"70\"\/><div class=\"grid grid-cols-1\"><select id=\"field-9\" name=\"unit\" aria-label=\"Unit\"><option value=\"kg\" selected>kg<\/option><option value=\"lb\">lb<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><\/div><div class=\"is-single field\" id=\"input-9\"><span class=\"font-semibold\">Activity and Goal<\/span><\/div><div class=\"field\" id=\"input-10\"><label for=\"field-11\">Activity level<\/label><div class=\"grid grid-cols-1\"><select id=\"field-11\" name=\"activity_level\"><option value=\"1.2\">Sedentary (1.2)<\/option><option value=\"1.375\" selected>Lightly active (1.375)<\/option><option value=\"1.55\">Moderately active (1.55)<\/option><option value=\"1.725\">Very active (1.725)<\/option><option value=\"1.9\">Extra active (1.9)<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><div class=\"field\" id=\"input-11\"><label for=\"field-12\">Goal<\/label><div class=\"grid grid-cols-1\"><select id=\"field-12\" name=\"goal\"><option value=\"lose\" selected>Lose weight<\/option><option value=\"maintain\">Maintain weight<\/option><option value=\"gain\">Gain weight<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><div class=\"field has-term\" id=\"input-12\" hidden><label for=\"field-13\">Goal weight (Wg)<\/label><div class=\"term\">Wg<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><div class=\"field-group\"><input type=\"number\" name=\"goal_weight_wg\" id=\"field-13\" step=\"0.1\" value=\"65\"\/><div class=\"grid grid-cols-1\"><select id=\"field-14\" name=\"unit\" aria-label=\"Unit\"><option value=\"kg\" selected>kg<\/option><option value=\"lb\">lb<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><\/div><div class=\"field\" id=\"input-13\" hidden><label for=\"field-15\">Weight-loss \/ gain pace<\/label><div class=\"grid grid-cols-1\"><select id=\"field-15\" name=\"weightloss_gain_pace\"><option value=\"1\">Aggressive \u2014 1 kg (~2.2 lb) per week<\/option><option value=\"0.25\">Gentle \u2014 0.25 kg (~0.55 lb) per week<\/option><option value=\"0.5\" selected>Steady \u2014 0.5 kg (~1.1 lb) per week<\/option><option value=\"0.75\">Fast \u2014 0.75 kg (~1.65 lb) per week<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><div class=\"field\" id=\"input-14\" hidden><label for=\"field-16\">Start date<\/label><input type=\"date\" name=\"start_date\" id=\"field-16\" aria-describedby=\"calc-info-16\" step=\"any\" value=\"2025-03-03\"\/><small id=\"calc-info-16\">The projection counts from this day at your chosen pace.<\/small><\/div><\/fieldset><div class=\"buttons\"><button type=\"submit\" data-text=\"Re-Calculate\" id=\"calculate-button\" data-post=\"57504\">Calculate<\/button><button type=\"reset\">Reset<\/button><\/div><div class=\"field is-checkbox hidden!\" id=\"field-auto-calc\"><input type=\"checkbox\" id=\"auto-calc\"><label for=\"auto-calc\">Calculate automatically<\/label><small>If enabled, the result will update automatically when you change any value.<\/small><\/div><div class=\"fieldset-result is-hidden\" aria-labelledby=\"result-title\" aria-live=\"polite\" role=\"region\"> <h3 class=\"result-title bg-gradient-to-r from-primary-50 to-gray-50 dark:from-primary-900 dark:to-gray-800\" id=\"result-title\"><span class=\"icon icon-s-pulse\" aria-hidden=\"true\"><\/span> Your Calorie Results<\/h3><div class=\"result-box\"><div class=\"field-result is-column\" id=\"output-1\"><span class=\"field-title\"><span>Daily calorie target<\/span><span class=\"result-term\">kcal<\/span><\/span><span class=\"field-value\" id=\"result-1\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Copy Result\" aria-label=\"Copy Result\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><div class=\"field-result is-column\" id=\"output-2\"><span class=\"field-title\"><span>Goal projection<\/span><\/span><span class=\"field-value\" id=\"result-2\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Copy Result\" aria-label=\"Copy Result\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><\/div><div class=\"result-actions\"><button type=\"button\" class=\"copy-link\"><svg viewBox=\"0 0 20 20\" fill=\"currentColor\" aria-hidden=\"true\"><path d=\"M12.232 4.232a2.5 2.5 0 0 1 3.536 3.536l-1.225 1.224a.75.75 0 0 0 1.061 1.06l1.224-1.224a4 4 0 0 0-5.656-5.656l-3 3a4 4 0 0 0 .225 5.865.75.75 0 0 0 .977-1.138 2.5 2.5 0 0 1-.142-3.667l3-3Z\"\/><path d=\"M11.603 7.963a.75.75 0 0 0-.977 1.138 2.5 2.5 0 0 1 .142 3.667l-3 3a2.5 2.5 0 0 1-3.536-3.536l1.225-1.224a.75.75 0 0 0-1.061-1.06l-1.224 1.224a4 4 0 1 0 5.656 5.656l3-3a4 4 0 0 0-.225-5.865Z\"\/><\/svg><span class=\"copy-link__text\">Copy link to this calculation<\/span><\/button><span class=\"sr-only\" role=\"status\" id=\"copy-link-status\"><\/span><\/div><\/div><a href=\"#respond\" class=\"hidden transition-opacity duration-300 opacity-0 w-50 text-sm justify-center items-center gap-2 px-4 py-2 rounded bg-gray-200 text-gray-700 hover:bg-gray-300\" id=\"leave-comment\"><span class=\"icon icon-comments\" aria-hidden=\"true\"><\/span>Leave a Comment<\/a><\/form><\/section><section id=\"calc-reactions\" class=\"not-prose hidden my-12 bg-gradient-to-r from-primary-50 to-gray-50 border border-indigo-100 rounded-xl px-6 py-4 shadow-sm\" data-post=\"57504\" aria-live=\"polite\" aria-labelledby=\"calc-reactions-title\"><p id=\"calc-reactions-title\" class=\"text-sm text-gray-500 text-center mb-2\">How did this result make you feel?<\/p><div role=\"group\" aria-labelledby=\"calc-reactions-title\" class=\"grid grid-cols-3 sm:flex sm:flex-row sm:justify-around gap-4 sm:items-center sm:flex-wrap\"><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"like\"><span class=\"reaction-count\" data-reaction-count=\"like\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude00 <\/span><span class=\"reaction-description font-medium\">Like <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"helpful\"><span class=\"reaction-count\" data-reaction-count=\"helpful\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\udca1 <\/span><span class=\"reaction-description font-medium\">Helpful <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"confused\"><span class=\"reaction-count\" data-reaction-count=\"confused\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude15 <\/span><span class=\"reaction-description font-medium\">Confused <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"disappointed\"><span class=\"reaction-count\" data-reaction-count=\"disappointed\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude1e <\/span><span class=\"reaction-description font-medium\">Disappointed <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"inaccurate\"><span class=\"reaction-count\" data-reaction-count=\"inaccurate\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\u274c <\/span><span class=\"reaction-description font-medium\">Inaccurate <\/span><\/button><\/div><div id=\"reaction-message\" class=\"hidden mt-8 rounded-md border border-primary-100 bg-white\/50 backdrop-blur-sm px-4 py-2 text-sm text-center shadow-sm\"><\/div><\/section><div class=\"calcdash-ad not-prose calcdash-ad--calc_result calcdash-ad--in-article\"><ins class=\"adsbygoogle\" style=\"display:block\" data-ad-client=\"ca-pub-1721569815777345\" data-ad-slot=\"6317458308\" data-ad-layout=\"in-article\" data-ad-format=\"fluid\"><\/ins><script>(adsbygoogle = window.adsbygoogle || []).push({});<\/script><\/div>\n<style id=\"wpcoderpro-inline-1\">.formula-box {\r\n\tborder-bottom: none !important;\r\n}<\/style><section class=\"formula-box\" aria-labelledby=\"formula-title\">\r\n\t<div id=\"formula-title\" class=\"not-prose font-display mb-4\"><span class=\"icon icon-formula\" aria-hidden=\"true\"><\/span><h2>Required Daily Calorie Intake Formula<\/h2><\/div>\r\n\t<figure class=\"not-prose formula\">\r\n\t\t<figcaption class=\"formula-title\">Formula<\/figcaption>\r\n\t\t<div class=\"text-base text-gray-800\" id=\"formula\">\n\\[\\text{BMR} = 10W + 6.25H - 5A + s\\]\n\\[\\text{TDEE} = \\text{BMR} \\times k\\]\n\\[C = \\text{TDEE} \\mp 1100p\\]\n<\/div>\r\n\t<\/figure>\r\n\t<\/p>\n<p><strong>Where:<\/strong><\/p>\n<ul>\n<li>\\(W\\) \u2014 body weight (kg)<\/li>\n<li>\\(H\\) \u2014 height (cm)<\/li>\n<li>\\(A\\) \u2014 age (years)<\/li>\n<li>\\(s\\) \u2014 sex constant: \\(+5\\) for men, \\(-161\\) for women<\/li>\n<li>\\(k\\) \u2014 activity factor (1.2 to 1.9)<\/li>\n<li>\\(p\\) \u2014 chosen pace of weight change (kg per week)<\/li>\n<li>\\(C\\) \u2014 required daily calorie intake (kcal\/day)<\/li>\n<\/ul>\n<p>The first line is the Mifflin\u2013St Jeor basal metabolic rate, the energy your body uses at complete rest. Multiplying by the activity factor gives TDEE, the intake that maintains your current weight. For a loss goal \\(p\\) is subtracted; for a gain goal it is added. Because 1 kg of body fat stores about 7,700 kcal, each 0.5 kg per week requires a daily adjustment of roughly 550 kcal (hence \\(1100p\\)).<\/p>\n<p>\r\n<\/section>\n<style id=\"wpcoderpro-inline-459\">.calculation-box {\r\n\tborder-bottom: none !important;\r\n}<\/style><section id=\"calculation\" class=\"calculation-box\" aria-labelledby=\"calculation-title\">\r\n\t<div id=\"calculation-title\" class=\"not-prose font-display\"><span class=\"icon icon-unordered-list\" aria-hidden=\"true\"><\/span><h2>Required Daily Calorie Intake \u2013 Calculation Example<\/h2><\/div>\r\n\r\n<\/p>\n<p><strong>Example:<\/strong> a 35-year-old woman, 165 cm tall, weighing 70 kg, with light activity (1.375), wants to reach 65 kg at a steady pace of 0.5 kg per week.<\/p>\n<p>\\[\\text{BMR} = 10 \\times 70 + 6.25 \\times 165 - 5 \\times 35 - 161 = 1395\\ \\text{kcal\/day}\\]<\/p>\n<p>\\[\\text{TDEE} = 1395 \\times 1.375 = 1918\\ \\text{kcal\/day}\\]<\/p>\n<p>\\[C = 1918 - 1100 \\times 0.5 = 1918 - 550 = 1368\\ \\text{kcal\/day}\\]<\/p>\n<p><strong>Result:<\/strong> a daily target of about 1,368 kcal \u2014 a 550 kcal\/day deficit. She needs to lose 5 kg (about 38,500 kcal in total), which takes 10 weeks, so starting on March 3, 2025 the goal date is around May 12, 2025.<\/p>\n<p>\n\r\n<\/section>\n<h2>How to use the calculator<\/h2>\n<ol>\n<li>Choose your <strong>Sex<\/strong> and enter your <strong>Age<\/strong> (15\u2013100 years). Both feed into the Mifflin\u2013St Jeor equation.<\/li>\n<li>Pick a <strong>Height format<\/strong> \u2014 centimeters or feet and inches \u2014 and enter your <strong>Height<\/strong>. If you choose feet and inches, two extra fields appear.<\/li>\n<li>Enter your current <strong>Weight (W)<\/strong> and pick kg or lb as the unit.<\/li>\n<li>Select the <strong>Activity level<\/strong> that best matches your typical week, from <em>Sedentary (1.2)<\/em> to <em>Extra active (1.9)<\/em>.<\/li>\n<li>Choose a <strong>Goal<\/strong>: lose, maintain or gain weight. For <em>Maintain weight<\/em> the result is simply your maintenance intake (TDEE).<\/li>\n<li>If your goal is to lose or gain, enter a <strong>Goal weight (Wg)<\/strong>, a <strong>Weight-loss \/ gain pace<\/strong> and a <strong>Start date<\/strong>. The projection counts from that date.<\/li>\n<li>Read the <strong>Daily calorie target<\/strong> and the <strong>Goal projection<\/strong>, which shows the weight to change, the deficit or surplus, the expected duration and the estimated goal date.<\/li>\n<\/ol>\n<h2>What your daily calorie target means<\/h2>\n<p>Your body burns energy around the clock: keeping your heart beating, lungs breathing and body temperature stable (basal metabolism), plus everything you physically do. The Mifflin\u2013St Jeor equation estimates the resting part from your weight, height, age and sex; the activity factor scales it up to a full day. The result \u2014 total daily energy expenditure (TDEE) \u2014 is the intake that would keep your weight roughly unchanged.<\/p>\n<p>To lose weight you must eat less than your TDEE, creating a calorie deficit, so the body draws on stored fat. To gain weight you do the opposite. The deficit is what drives the change, not any particular food: a 550 kcal\/day deficit produces the same energy shortfall whether it comes from smaller portions, fewer snacks or more movement. The <a href=\"https:\/\/wpcalc.com\/en\/beauty\/energy-expenditure\/\">Daily Energy Expenditure calculator<\/a> digs deeper into where your calories go.<\/p>\n<p>Interpret the projection as a plan, not a promise. Real weight loss is rarely a straight line \u2014 water retention, hormones and digestion can swing the scale by a kilogram or more in a day. Weigh yourself weekly, compare your actual trend with the projection after 3\u20134 weeks, and adjust the target if you are consistently faster or slower than expected. The <a href=\"https:\/\/wpcalc.com\/en\/beauty\/weight-loss-percentage-calculator\/\">Weight Loss Percentage calculator<\/a> is a convenient way to track that progress.<\/p>\n<h2>Assumptions, limitations and practical tips<\/h2>\n<table>\n<thead>\n<tr>\n<th>Activity level<\/th>\n<th>Factor<\/th>\n<th>Typical day<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Sedentary<\/td>\n<td>1.2<\/td>\n<td>Desk job, little or no exercise<\/td>\n<\/tr>\n<tr>\n<td>Lightly active<\/td>\n<td>1.375<\/td>\n<td>Light exercise 1\u20133 days\/week<\/td>\n<\/tr>\n<tr>\n<td>Moderately active<\/td>\n<td>1.55<\/td>\n<td>Moderate exercise 3\u20135 days\/week<\/td>\n<\/tr>\n<tr>\n<td>Very active<\/td>\n<td>1.725<\/td>\n<td>Hard exercise 6\u20137 days\/week<\/td>\n<\/tr>\n<tr>\n<td>Extra active<\/td>\n<td>1.9<\/td>\n<td>Physical job or intense daily training<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<ul>\n<li><strong>Safety floor.<\/strong> For weight loss the calculator never suggests a target below 1,200 kcal\/day for women or 1,500 kcal\/day for men. If your chosen pace would go below that, the target is raised and the projection is recalculated at the slower, safer pace \u2014 expect a warning in the results.<\/li>\n<li><strong>Pace matters.<\/strong> Losing more than about 1% of your body weight per week is difficult to sustain and can cost muscle, which lowers your metabolic rate. The calculator flags such paces automatically; 0.5\u20131% per week is typical.<\/li>\n<li><strong>Adaptation.<\/strong> As you lose weight your TDEE falls, so a target that worked at the start becomes too generous later. Re-run the calculation with your updated weight every 5 kg or so, or plan calories for your <a href=\"https:\/\/wpcalc.com\/en\/beauty\/days-for-weight-loss\/\">goal weight<\/a>.<\/li>\n<li><strong>Estimates, not measurements.<\/strong> Mifflin\u2013St Jeor is accurate to within roughly 10% for most people, but individual needs vary. Formulas like <a href=\"https:\/\/wpcalc.com\/en\/beauty\/katch-mcardle-bmr\/\">Katch-McArdle<\/a> or <a href=\"https:\/\/wpcalc.com\/en\/beauty\/harris-benedict-calculator\/\">Harris-Benedict<\/a> can give slightly different values, which is a normal sign of estimation error, not a contradiction.<\/li>\n<li><strong>Food quality and health.<\/strong> A calorie target says nothing about nutrients. Keep enough protein while dieting to protect muscle, and consult a doctor or dietitian before starting if you are pregnant, breastfeeding, under 18, or managing a medical condition.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Estimate the daily calories you need to lose, maintain or gain weight. Enter your sex, age, height, weight, activity level and goal to get your calorie target, pace and projected goal date.<\/p>\n","protected":false},"author":70,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[22],"class_list":["post-57504","post","type-post","status-publish","format-standard","hentry","category-beauty","tag-nutrition"],"acf":[],"_links":{"self":[{"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/posts\/57504","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/users\/70"}],"replies":[{"embeddable":true,"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/comments?post=57504"}],"version-history":[{"count":6,"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/posts\/57504\/revisions"}],"predecessor-version":[{"id":67478,"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/posts\/57504\/revisions\/67478"}],"wp:attachment":[{"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/media?parent=57504"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/categories?post=57504"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/tags?post=57504"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}