0 kcal/day to maintain
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Mild loss (−0.25 kg/wk)
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Weight loss (−0.5 kg/wk)
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Mild gain (+0.25 kg/wk)
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Weight gain (+0.5 kg/wk)
Based on the Mifflin-St Jeor equation. 1 kg of fat ≈ 7,700 kcal. Don’t drop below ~1,200 kcal (women) or ~1,500 kcal (men) without medical advice.
Frequently Asked Questions
How many calories should I eat to lose weight?
A deficit of about 500 kcal/day below your maintenance calories leads to roughly 0.5 kg of fat loss per week. For slower, more sustainable loss, use a 250 kcal deficit.
How is my maintenance calorie level worked out?
We estimate your BMR with the Mifflin-St Jeor equation, then multiply by an activity factor (1.2–1.9) to get your Total Daily Energy Expenditure — the calories needed to maintain your current weight.
Work out how many calories you need each day to maintain your weight, and the targets for losing or gaining weight at a healthy pace.