Medical guidance always takes priority over this calculator. If your doctor or healthcare team has prescribed a calorie intake, dietary restriction, or nutrition plan, follow their instructions instead of these estimates. This tool is educational and does not replace individualized medical advice.

That’s intentional. Total calorie intake is a primary driver of weight change, and adequate protein helps preserve muscle during weight loss. Carbohydrates and fats still matter for nutrition, energy, and health—but most people don’t need to track their exact ratio to manage weight successfully. Include adequate healthy fats, fiber-rich foods, and a variety of nutritious foods.

The goal isn’t to micromanage every gram. It’s to build a sustainable system you can follow for life.

Resting energy is estimated using the Mifflin–St Jeor equation, or the Katch–McArdle lean-body-mass equation when you supply body fat percentage. Activity multipliers estimate maintenance calories. These are established estimation methods, not individually measured metabolism or guaranteed outcomes.

Research: Mifflin et al. (1990), a new predictive equation for resting energy expenditure. Katch–McArdle is a commonly used lean-mass-based estimate; its output depends on the accuracy of your body-fat measurement.

No calculator can perfectly predict your metabolism. Monitor your weight trend over 2–4 weeks and make small adjustments based on your actual progress, energy, and well-being. Seek individualized guidance when appropriate.

As you lose weight, your body naturally needs fewer calories. But how you lose that weight matters.

Meeting your daily protein target helps preserve lean muscle while you lose fat. Pair adequate protein with resistance training, when appropriate, to give your body an even better chance of maintaining muscle and supporting your metabolism.

Your BMR and TDEE will still change as you get lighter, but preserving muscle can help limit the decline in resting calorie needs.

The goal isn’t simply to weigh less. It’s to lose fat while keeping as much muscle as possible. That’s what sustainable weight loss looks like.

Lose the Load. Keep the Engine.

As you lose weight, your BMR (resting calorie needs) and TDEE (total daily energy expenditure) will generally decrease. Bookmark this page and enter your updated numbers every 5–10 pounds lost, or when your activity level changes significantly.

Use your weight trend over 2–4 weeks to decide whether your calorie target needs adjustment. The number that worked at the start of your journey may not be the right one later.

Keep your numbers current. Keep making progress.

You don’t need to track everything to make meaningful progress. We focus on practical calorie and protein targets to support sustainable weight management—while leaving room for food preferences, flexibility, and real life.

Lose the fat. Keep the freedom.