Estimate daily calories for weight loss.
| Weight Loss Rate | Daily Calories |
|---|---|
| Lose 0.5 lb/week | |
| Lose 1 lb/week | |
| Lose 1.5 lb/week | |
| Lose 2 lb/week |
This calculator estimates maintenance calories using the Mifflin-St Jeor equation, one of the most commonly used formulas in nutrition science. It then subtracts calories to create a daily deficit needed for weight loss.
A deficit of roughly 3,500 calories equals about one pound of body fat. To understand exactly how this works, see our guide on how many calories are in a pound.
Not sure what a calorie deficit actually is? Read our full explainer on what a calorie deficit is and how it works.
After estimating your calorie intake target, you can also use our weight loss calculator to estimate how long it might take to reach your goal weight.