VitalMetricHubCalorie target calculator
We start from TDEE, then adjust using the ~3,500 kcal per lb rule of thumb. Aggressive deficits are harder to sustain; slower changes are often healthier.
TDEE
2250 kcal
Suggested daily calories
2250
Daily difference vs TDEE
0 kcal
TDEE across activity levels (same inputs)
Reference curve for how activity multipliers scale energy needs before applying your weight-goal adjustment. Educational illustration only — not a diagnosis or personal target.
TDEE from Mifflin–St Jeor + standard activity factors; deficit heuristic from common energy-balance teaching tools.
Go deeper
Evidence-informed guides tied to this calculator — still educational, not personal medical advice.
How this calculator works
Open any section below for the underlying method, how to read your results, practical tips, and limits. This site is for education only—not medical advice or a personal care plan.
Formula and method
We estimate TDEE from Mifflin–St Jeor BMR and your activity level, then add or subtract calories using the common teaching heuristic that ~3,500 kcal ≈ one pound of body-weight change per week when averaged.
That heuristic is approximate: water, glycogen, and lean mass all affect the scale.
How to read your result
The “target” line is a planning number for discussion, not a rigid prescription.
Small weekly goals are often easier to sustain and may better preserve lean mass than very large deficits. Your clinician may prefer a different rate or method.
Practical tips
Track adherence and how you feel (energy, hunger, training quality) rather than chasing the calculator to the exact calorie.
Protein and resistance training matter for body-composition outcomes; calorie math alone does not capture that.
If you are pregnant, underweight, or have a history of eating disorders, get individualized guidance before cutting calories.
Limitations
The 3,500 kcal/lb rule is a simplification and can mislead for short time horizons.
This tool does not diagnose malnutrition or hormone disorders or replace monitoring by a registered dietitian or physician.
Sources, formulas & further reading
Based on: Mifflin–St Jeor TDEE with a common ~3,500 kcal/lb weekly energy-balance heuristic.
For additional clinical context, see independent references from the publishers below (WHO, CDC, PubMed, Medscape, ACE, ACOG, NIH, NCBI, USDA — as applicable).
Medical disclaimer
This tool is for informational and educational purposes only. It does not constitute medical advice, diagnosis, or treatment. Always consult your doctor or qualified healthcare professional before making any health-related decisions. Results are estimates only.
Last medically reviewed: March 2026
Content last updated: March 30, 2026