Calorie target calculator

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.

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.

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.

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.