Compute your daily calorie target to reach your goal weight by your target date, with safe minimum warnings.
Using the Mifflin-St Jeor equation based on weight, height, age, and gender.
Your TDEE = BMR × activity factor. This is your maintenance calories.
Subtract 500 cal/day to lose ~1 lb/week. A sustainable rate for most people.
One pound of body fat contains approximately 3,500 calories. A daily deficit of 500 calories creates a weekly deficit of 3,500 calories, resulting in about 1 pound of weight loss per week. This is considered a safe and sustainable rate by most health organizations.
Cross-checked against authoritative formulas (IRS, NIST, ACM) and updated for 2025/2026 tax years and rates.
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Each calculator includes the formula, plain-English explanation, and FAQs so you understand the result.
Estimates only. Calculator results are for educational and planning purposes — not professional advice. For binding decisions on taxes, investments, health, or legal matters, consult a qualified professional.