Weight range for a BMI of 18.5–24.9:
Calorie deficit calculator and daily energy needs
Estimate your maintenance calories and simulate a daily deficit of 300 or 500 kcal using your own measurements.
Daily calories to maintain your weight, using Mifflin–St Jeor and an estimated activity factor.
Interpreting a calorie estimate
The Mifflin–St Jeor equation estimates resting energy needs; an activity factor approximates daily expenditure. This is not a prescription. Follow weight trends over several weeks and adjust gradually with professional advice when needed.
Why does my weight not follow the estimate exactly?
Real activity, portions, water retention and metabolic adaptations affect results. Several weeks of trends are more useful than a single measurement.