About the Calorie Deficit Calculator

Who It's For

This tool is designed for individuals who want to understand and plan their weight loss journey based on scientific principles. Whether you're just starting or looking to refine your approach, our calculator provides a personalized estimate of the daily calorie intake you need to achieve your weight goals.

How It Works

Our calculator uses well-established formulas to estimate your energy needs. The process involves two main steps:

1. Calculating Your Basal Metabolic Rate (BMR): We use the Mifflin-St Jeor equation, widely considered the most accurate method for estimating the calories your body burns at rest.
   • For men: BMR = 10 * weight (kg) + 6.25 * height (cm) - 5 * age (y) + 5
   • For women: BMR = 10 * weight (kg) + 6.25 * height (cm) - 5 * age (y) - 161
2. Estimating Your Total Daily Energy Expenditure (TDEE): Your BMR is then multiplied by an activity factor to estimate the total calories you burn in a day, including physical activity.

Formula Sources

The calculations are based on the Mifflin-St Jeor equation for BMR and standard TDEE multipliers from health and fitness research. These are widely accepted in the nutrition and dietetics community for their reliability.

Disclaimer

This calculator provides general estimates and is intended for informational purposes only. It should not replace professional medical or dietary advice. Always consult with a qualified healthcare provider before making significant changes to your diet or exercise routine.