What are maintenance calories?

The number of calories that keeps your weight stable — your Total Daily Energy Expenditure (TDEE).

How big should a deficit be to lose weight?

A 300–500 calorie daily deficit produces a steady, sustainable loss of about 0.25–0.5 kg per week.

Calculate your daily calorie needs based on age, weight, height, and activity level.

Sex

Age

Weight (kg)

Height (cm)

Activity Level

Maintenance Calories

2,662 kcal

Mild Weight Loss

2,162 kcal

Weight Gain

3,162 kcal

BMR

1,718 kcal

Uses the Mifflin-St Jeor equation. A 500 kcal daily deficit/surplus equals roughly 0.5 kg per week.

BMI is the most common health screening number — but it has real limitations. Here is how to interpret it correctly and what to measure alongside it.

Learn how BMR and TDEE determine your daily calorie needs, and how to set a target for losing, maintaining, or gaining weight safely.

Calculate your Body Mass Index (BMI) and find out what it means for your health.

Estimate your body fat percentage using the Navy method.

Find your ideal body weight range based on height and frame size.