🔥 Calorie Deficit

Estimate daily energy needs based on BMR, activity & goal

👨 Male

👩 Female

Age yrs

Current weight lb

Height ft

Target weight lb

Activity Level

Sedentary

Light

Moderate

Active

Very Active

Goal

Fat loss

Maintain

Muscle gain

Intensity

Conservative

Moderate

Aggressive

2200 kcal/day 120 days

BMR: 1650 kcal TDEE: 2200 kcal Fat loss · -500 kcal

📐 Mifflin-St Jeor Equation ⚕️ Recommended 0.5-1kg loss per week

* For reference only, consult a physician