How This Calculator Works
This maintenance calorie calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating basal metabolic rate (BMR). Your BMR is then multiplied by an activity factor to determine your total daily energy expenditure (TDEE).
For men: BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age + 5
For women: BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age - 161
Understanding Your Results
Maintain weight: This is your TDEE, the number of calories needed to maintain your current weight with your activity level.
Mild weight loss (0.25 kg/week): About a 250 calorie daily deficit. Sustainable and minimal muscle loss.
Weight loss (0.5 kg/week): About a 500 calorie daily deficit. This is considered a healthy rate of weight loss.
Extreme weight loss (1 kg/week): About a 1000 calorie daily deficit. This may require eating below 1500 calories, which is not recommended without medical supervision.
Track Your Food Intake
Knowing your calorie target is just the first step. Use Sukali to scan foods and find hidden sugars that add empty calories.
Download FreeWhat Is Zigzag Calorie Cycling?
When you eat the same number of calories every day, your body eventually adapts by slowing down metabolism. This leads to weight loss plateaus that frustrate many dieters.
Zigzag calorie cycling prevents this adaptation by varying your daily intake while maintaining the same weekly average. Some days you eat more, some days less. Your body never fully adapts because the calorie intake keeps changing.
The calculator provides two schedules. Schedule 1 alternates between higher weekend calories and lower weekday calories. Schedule 2 gradually increases and decreases calories throughout the week.
Activity Level Definitions
Sedentary: Desk job with little or no exercise.
Light: Light exercise 1-3 days per week, or job with some walking.
Moderate: Moderate exercise 4-5 days per week, 30-60 minutes each session.
Active: Hard exercise 6-7 days per week, or physically demanding job.
Very Active: Very hard exercise daily, or highly physical job plus exercise.
Tips for Using Your Calorie Target
Start conservative. Begin with the mild weight loss target. You can always reduce calories later if needed.
Track for a week. See how your body responds before making adjustments. Weight fluctuates daily due to water retention.
Focus on protein. When reducing calories, prioritize protein to maintain muscle mass. Aim for 1.6-2.2g per kg of body weight.
Cut sugar first. Sugar provides empty calories without nutrition or satiety. Eliminating added sugar is the easiest way to reduce calories without feeling deprived.
Recalculate as you lose weight. As your weight changes, your calorie needs change too. Recalculate every 5-10 kg lost.
Common Mistakes
Underestimating portions. Most people underestimate how much they eat by 30-50%. Use a food scale initially.
Forgetting liquid calories. Sodas, juice, and alcohol add significant calories that are easy to overlook.
Overestimating exercise. Be honest about your activity level. Most people are less active than they think.
Going too low too fast. Extreme calorie restriction leads to muscle loss, metabolic slowdown, and eventual binge eating.
Track Your Calories Easily
Download Sukali to scan foods and see exactly what you are eating. Find hidden sugars and stay on track with your calorie goals.