Daily calorie needs calculator
Your basal metabolic rate is what your body spends at rest; your total daily energy expenditure (TDEE) adds your activity on top. The calculation uses Mifflin-St Jeor, the most reliable of the commonly used predictive equations. Treat it as a starting point to be corrected against what the scale actually does.
Estimated daily needs
1996kcal
Basal metabolic rate
1452 kcal
Target for gradual weight loss
1597 kcal
A deficit of roughly 20% corresponds to losing about 0.5% of bodyweight per week. Going lower rarely speeds up the result and increases how much muscle you lose along the way.
Predictive equations estimate a population average: your real requirement can sit 10 to 15% either side of it. The only reliable measure is how your weight moves over two to three weeks at a constant intake — which is exactly what FitForm's nutrition coach uses to recalibrate.
A fixed number ages badly. A target that adjusts doesn't.
FitForm's nutrition coach starts from this estimate then corrects it against your real loss, from one weekly weigh-in — with meal plan, macros, and grocery list.
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Calculator — Daily calorie needs
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