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BMR, TDEE & Weight Loss Target
Daily Calorie Target
Maintenance Calories: 2,516 kcal / day
Calorie Target Comparison
Selected pace: 0.5 kg / week
Drop in a screenshot from your workout app, smart scale or fitness tracker — the AI reads it and fills these fields for you.
Habit Tracker is where this stops being a one-off number: log the routine there and watch your streak and progress build.
This calculator turns body metrics into a calorie target using a transparent BMR → maintenance → deficit flow. It pairs well with official tools like the NIH/NIDDK Body Weight Planner when you want a more detailed long-term model.
BMR uses the Mifflin-St Jeor equation, a widely cited adult resting energy estimate.
Activity multipliers are planning assumptions. Adjust after 2-3 weeks of real scale and habit data.
Avoid treating aggressive cuts as permanent. If symptoms, fatigue, or disordered eating patterns appear, pause and get clinical support.
A good deficit is the smallest deficit you can repeat consistently while still training, sleeping, and eating enough protein and micronutrients.