Calculate Your Daily Calorie Needs

We use the Mifflin–St Jeor formula to estimate BMR, then apply activity multipliers to estimate maintenance calories. Choose units and enter your details.

How This Works (Quick)

We estimate your BMR (Basal Metabolic Rate) using the Mifflin–St Jeor equation, then multiply by an activity factor to estimate maintenance calories. Subtract the chosen calorie deficit to suggest a daily target for weight loss. Always consult a professional before making aggressive changes.

Healthy Deficit Guidelines

• ~500 kcal/day = ~1 lb (0.45 kg) weight loss per week — safe for most adults.
• Do not exceed a 1000 kcal/day deficit without medical supervision.
• Prioritize protein, fiber, and sleep to preserve muscle and support metabolism.

Quick Tips to Support Weight Loss

• Increase protein intake (0.7–1.0 g per lb of goal body weight for active lifters).
• Stay hydrated — use the hydration calculator on Digiafflix.
• Strength training helps maintain muscle while in a deficit.
• Track progress weekly, not daily; expect fluctuations.

FAQs

Is a calorie deficit safe?

A moderate calorie deficit (~500 kcal/day) is safe for most adults. Those with medical conditions should consult a healthcare provider.

Will I lose weight faster with a bigger deficit?

Possibly, but very large deficits risk muscle loss, nutrient deficiency, and metabolic slowdown. Sustainability is the key.

How accurate is this calculator?

This provides an estimate. Individual differences (metabolic adaptation, hormones, precise body composition) mean actual results vary. Use this as a starting point and monitor results.