🔥 BMR / TDEE / Calorie Deficit Calculator
Uses the Mifflin-St Jeor equation — the most validated formula for resting metabolic rate in modern adults.
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BMR
TDEE
Calorie Deficit
Basal Metabolic Rate — calories burned at complete rest
Formula: Mifflin-St Jeor (1990). Am J Clin Nutr. 51(2):241–7. Validated as most accurate predictive equation for modern adults by Frankenfield et al. (2005). J Am Diet Assoc. 105(5):775–89.
Total Daily Energy Expenditure — your actual daily calorie burn
Calories per day to hit your goal
⚠️ Warning: Your calculated intake falls below the safe minimum (1,200 cal/day for women, 1,500 cal/day for men). We’ve set your floor at the safe minimum. Please consult a registered dietitian or your healthcare provider before eating this low, especially on GLP-1 medications.
1 lb of fat ≈ 3,500 calories. A 500 cal/day deficit ≈ 1 lb/week loss. This is a guideline; individual results vary. Consult a healthcare provider before beginning any calorie restriction, especially on GLP-1 medication.