Calculate your daily caloric needs for sustainable weight loss based on the Mifflin-St Jeor Equation.
Male
Female
Sedentary (Little to no exercise)
Lightly Active (1-3 days/week)
Moderately Active (3-5 days/week)
Very Active (6-7 days/week)
Extra Active (Physical job/2x training)
Your Personalized Calorie Results
Your Maintenance Calories (TDEE): kcal/day
Mild Weight Loss (0.25 kg/week): kcal/day
Weight Loss (0.5 kg/week): kcal/day
Extreme Weight Loss (1 kg/week): kcal/day
*Note: Consuming fewer than 1,200 calories (women) or 1,500 calories (men) per day should only be done under medical supervision.
Understanding Calories and Weight Loss
To lose weight, you must create a "caloric deficit." This means you consume fewer calories than your body burns for energy through metabolic processes and physical activity. This calculator uses the Mifflin-St Jeor Equation, which is considered the gold standard for estimating Basal Metabolic Rate (BMR).
How the Calculation Works
The process involves two main steps:
Basal Metabolic Rate (BMR): This is the number of calories your body burns at rest to maintain vital functions like breathing and heart rate.
Total Daily Energy Expenditure (TDEE): We multiply your BMR by an activity factor (ranging from 1.2 to 1.9) to account for your daily movement.
Realistic Weight Loss Goals
A safe and sustainable weight loss rate is typically 0.5 kg to 1 kg per week. To lose 0.5 kg of body fat, you need a deficit of approximately 3,500 calories per week, which averages to 500 calories per day.
Goal
Caloric Deficit
Weekly Result
Maintenance
0 kcal
Weight stays same
Mild Weight Loss
-250 kcal/day
-0.25 kg/week
Weight Loss
-500 kcal/day
-0.5 kg/week
Extreme Loss
-1000 kcal/day
-1.0 kg/week
Tips for Success
Protein Intake: High protein intake helps preserve muscle mass while losing fat.
Resistance Training: Lifting weights prevents your metabolism from slowing down during a diet.
Hydration: Sometimes the brain confuses thirst with hunger. Drink plenty of water.
Consistency: Tracking your intake consistently is more important than being perfect for one day.
function calculateCalories() {
var gender = document.getElementById("gender").value;
var age = parseFloat(document.getElementById("age").value);
var weight = parseFloat(document.getElementById("weight").value);
var height = parseFloat(document.getElementById("height").value);
var activity = parseFloat(document.getElementById("activity").value);
if (isNaN(age) || isNaN(weight) || isNaN(height)) {
alert("Please enter valid numbers for age, weight, and height.");
return;
}
var bmr;
if (gender === "male") {
// Mifflin-St Jeor for Men
bmr = (10 * weight) + (6.25 * height) – (5 * age) + 5;
} else {
// Mifflin-St Jeor for Women
bmr = (10 * weight) + (6.25 * height) – (5 * age) – 161;
}
var tdee = bmr * activity;
var mild = tdee – 250;
var normal = tdee – 500;
var extreme = tdee – 1000;
// Display results
document.getElementById("tdeeVal").innerText = Math.round(tdee).toLocaleString();
document.getElementById("mildLoss").innerText = Math.round(mild).toLocaleString();
document.getElementById("normalLoss").innerText = Math.round(normal).toLocaleString();
document.getElementById("extremeLoss").innerText = Math.round(extreme).toLocaleString();
document.getElementById("calorieResult").style.display = "block";
}