Your Calorie Goal
Find your maintenance and fat-loss calorie targets
Male
Female
Metric (kg / cm)
Imperial (lb / in)
Maintenance calories
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Calories to lose ~1 lb (0.45 kg) a week
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Maintenance calories are calculated using the Mifflin-St Jeor equation (BMR × activity multiplier) — the formula currently recommended by the Academy of Nutrition and Dietetics as the most accurate predictor of resting metabolic rate for the general population, including people who are overweight or obese. Eating 500 calories a day below your maintenance number creates a weekly deficit of 3,500 calories — the equivalent of one pound of fat. These figures are estimates; individual metabolism varies.