Estimate how many calories you need each day to maintain, lose or gain weight, based on your BMR and activity level. For information only.
A daily deficit of about 500 kcal is roughly 0.5 kg (1 lb) a week of weight loss.
Equations like Mifflin–St Jeor are usually within about 10% for most adults, but individual needs vary. Track your weight for a few weeks and adjust.
Health bodies commonly cite about 1,200 kcal a day for women and 1,500 for men without medical supervision. Speak to a doctor before eating less.
No. Calorie needs change in pregnancy and breastfeeding; ask your doctor or midwife.