Estimate daily calorie needs based on age, gender, height, weight, and activity level. Uses Mifflin-St Jeor equation with TDEE multipliers for weight loss, maintenance, and gain goals.
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn per day, accounting for your basal metabolic rate and physical activity level.
A deficit of 500 calories per day leads to approximately 0.5 kg (1 lb) of fat loss per week. Most experts recommend not going below 1,200 calories for women or 1,500 for men.