Find your daily calorie needs for maintaining, losing or gaining weight.
Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor. Eating at TDEE maintains weight; a ~500 calorie daily deficit or surplus changes weight by roughly one pound per week.
BMR (Mifflin-St Jeor)
BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + s (s = +5 male, −161 female)
TDEE
TDEE = BMR × activity factor
This is an estimate and not medical or nutritional advice. Individual calorie needs vary with body composition, health status, and goals. Consult a registered dietitian for personalised guidance.
A pound of body fat stores roughly 3,500 calories, so a 500 kcal daily deficit adds up to about one pound per week.
Generally no. Eating well below your BMR for long periods can be unhealthy. Aim for moderate, sustainable deficits and consult a professional.