Find out your daily maintenance calories, target intake for safe weight loss, and the exact calendar date you will reach your goal weight.
154 days (22.0 weeks) to lose 10.0 kg
2001 kcal
2501 kcal
A calorie deficit occurs when you consume fewer calories than your body expends for daily energy. Because 1 kilogram of human body fat stores approximately 7,700 kilocalories (or 3,500 kcal per pound), a consistent daily deficit of 500 kcal leads to approximately 0.5 kg (1 lb) of fat loss per week without compromising metabolic health.
Our calculator utilizes the clinically validated Mifflin-St Jeor formula, widely recognized by the Academy of Nutrition and Dietetics as the most accurate standard for Basal Metabolic Rate estimation.
Health professionals advise never dropping below 1,200 calories per day for women or 1,500 calories for men to ensure adequate micronutrient, vitamin, and protein synthesis.