How many calories should I eat to lose 1 pound of fat per week?

One pound of body fat contains approximately 3,500 calories. A daily deficit of 500 calories below your TDEE yields a safe, sustainable weight loss rate of 1 pound (0.45 kg) per week.

What is the minimum safe calorie intake floor?

Medical guidelines generally recommend not consuming fewer than 1,200 calories per day for adult women and 1,500 calories per day for adult men unless supervised by a physician.

Should I adjust my calories as I lose weight?

Yes. As your body weight decreases, your BMR and TDEE also decrease slightly. Recalculate your calories every 5–10 lbs (2–5 kg) lost.

Calculators

Calorie & TDEE

BMI Calc

100% Free • Mifflin-St Jeor & Katch-McArdle • Macro Splits

Daily Calorie & TDEE Calculator

Calculate your maintenance calories (TDEE), basal metabolic rate (BMR), and exact targets for weight loss or muscle building.

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Your Body & Activity Profile

Biometrics used for precise metabolic rate estimation.

Age

Years

Biological Sex

Height (cm)

Weight (kg)

Daily Activity Level

Body Fat %Optional

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Daily Maintenance Calories (TDEE)Mifflin-St Jeor Standard

2,168kcal / day

Calories needed to maintain your current weight.

Basal Metabolic Rate (BMR)1,399 kcalCalories burned at complete resting state.

Active Multiplier1.55× BMRTotal daily physical expenditure

Calorie Targets by Fitness Goal

Mild Weight Loss (-0.55 lbs / -0.25 kg per week)1,918 kcal

Weight Loss (-1.1 lbs / -0.5 kg per week)1,668 kcal

Extreme Weight Loss (-2.2 lbs / -1.0 kg per week)1,200 kcal

Mild Muscle Gain (+0.55 lbs / +0.25 kg per week)2,418 kcal

Recommended Macronutrient Splits

Target daily grams based on maintenance calories (2168 kcal).

🥩 Protein (35%)

190g

759 calories (4 kcal/g)

🍚 Carbs (40%)

217g

867 calories (4 kcal/g)

🥑 Fat (25%)

60g

542 calories (9 kcal/g)

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Clinical Metabolic Science & TDEE Guide

Understanding TDEE, BMR & Calorie Balance

Bottom Line: Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in 24 hours. Eating below your TDEE creates a calorie deficit for weight loss, while eating above promotes muscle hypertrophy and weight gain.

Your Total Daily Energy Expenditure (TDEE) encompasses Basal Metabolic Rate (BMR, 60–70%), the Thermic Effect of Food (TEF, ~10%), Non-Exercise Activity Thermogenesis (NEAT, 15%), and Exercise Energy Expenditure (EEE, 5–15%).

Physical Activity Level (PAL) Multipliers & Daily Step Targets

How activity multipliers scale baseline BMR to calculate exact daily maintenance calories:

Activity Level Tier	PAL Multiplier	Daily Step Equivalent	Weekly Exercise Routine
Sedentary	1.200 × BMR	< 5,000 steps/day	Desk job, minimal purposeful walking
Light Activity	1.375 × BMR	5,000 – 7,500 steps/day	1 to 3 days/week of light cardio or yoga
Moderate Activity	1.550 × BMR	7,500 – 10,000 steps/day	3 to 5 days/week of gym resistance training or running
Very Active	1.725 × BMR	10,000 – 14,000 steps/day	6 to 7 days/week of vigorous athletic training
Extra Active / Athlete	1.900 × BMR	> 15,000 steps/day	Physical labor job or 2x/day competitive training

The Mifflin-St Jeor Energy Equation

Clinically recognized by the American Dietetic Association as the most reliable predictor of resting metabolic rate in healthy individuals.

Frequently Asked Questions

BMR (Basal Metabolic Rate) is the energy your body expends just staying alive at rest. TDEE (Total Daily Energy Expenditure) accounts for BMR plus physical activity, workouts, and the thermic effect of food.