Weight loss calorie calculator online: daily intake by Mifflin–St Jeor formula
Daily calorie intake for safe weight loss. Based on Mifflin–St Jeor (1990) basal metabolic rate adjusted for activity level and a target 10–25% deficit. Shows daily calories and expected weight loss rate.
About this calculator
Daily calorie calculator for weight loss is a tool for dietitians, endocrinologists, primary care physicians, and sports medicine specialists. It is based on the Mifflin–St Jeor equation (1990), which the American Dietetic Association recognized as the most accurate for basal metabolic rate in adults: BMR (men) = 10 × weight + 6.25 × height – 5 × age + 5; BMR (women) = 10 × weight + 6.25 × height – 5 × age – 161. BMR is multiplied by an activity factor (1.2 sedentary, 1.375 light activity 1–3×/week, 1.55 moderate 3–5×/week, 1.725 high 6–7×/week, 1.9 heavy physical labor) to give total daily energy expenditure (TDEE). For weight loss a 10–25% deficit is applied – usually 300–700 kcal/day. Deficits above 25% increase risk of muscle loss, gallstones, menstrual irregularities, and micronutrient deficiencies. Safe weight loss rate is 0.5–1 kg per week. The calculator is not validated in pregnancy, breastfeeding, athletes with above-average muscle mass, or thyroid disease – these patients require individual physician assessment.
Source
Formula version: mifflin-wishnofsky-2024-v1
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