Calorie & Energy Expenditure Calculator
Estimate your maintenance caloric expenditure, resting basal metabolism (BMR), and safe deficit or surplus benchmarks using clinical equations.
Calorie & Energy Expenditure Calculator
Estimate BMR and Total Daily Energy Expenditure (TDEE) using the clinical Mifflin-St Jeor equation.
To maintain current weight
Calories at absolute rest
~0.25 kg (0.5 lb) loss/wk
~0.5 kg (1.0 lb) loss/wk
Science-Based Caloric Targets Summary
500 kcal daily deficit designed to target adipose tissue while conserving lean muscle.
Equal to total daily energy expenditure for weight stability.
Conservative surplus to fuel hypertrophy alongside progressive resistance training.
Clinical Screening Reference & Medical Notice
Calculations provided on HOW WEIGHT are based on published statistical standards (such as WHO, CDC, and peer-reviewed metabolic equations) and are intended for educational and general screening purposes only.
They do not directly measure body fat distribution or visceral adipose tissue, nor do they replace personalized clinical diagnostic evaluation by a licensed healthcare provider. Learn more about our clinical methodology & disclaimers →