Estimates a daily calorie target for weight loss — and, unlike most calculators, shows you how wide the real margin of error is.
Calorie Target Calculator
Estimates a starting point using the Mifflin-St Jeor equation — and shows the honest margin of error most calculators hide.
Treat this as a hypothesis, not a measurement. Prediction equations estimate an individual’s true expenditure with a margin commonly around 20% in either direction, so two people identical on paper can differ by hundreds of calories. Eat at the estimate for three to four weeks, judge the weekly average of your weight rather than any single reading, and adjust by about 10% if nothing moves. Most people also overstate their activity level — when between two options, choose the lower.
Related reading
Why the estimate needs correcting with your own weight trend, and how to do that, is in how many calories should you eat to lose weight. For what makes a deficit survivable, see the evidence-based weight loss guide, and if the scale is not moving, eight honest reasons.
These calculators are for general education and are not medical advice or a diagnosis. Always discuss your own numbers with your doctor.