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 revised Harris-Benedict equation (BMR × activity multiplier). Eating 500 calories a day below your maintenance number creates a weekly deficit of 3,500 calories — the equivalent of one pound of fat.