How it's calculated
Basal metabolic rate (BMR) uses the Mifflin-St Jeor equation, which studies have found to be among the most accurate for adults: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 for men, or − 161 for women.
Daily needs (TDEE) multiply BMR by an activity factor from 1.2 (sedentary) to 1.9 (very active).
Gentle targets, never extreme
The weight-loss target is about 15% below maintenance and is never set below your BMR. Bigger cuts are harder to sustain, can cost muscle and aren't safe without supervision. Weight gain uses about 10% above maintenance.
Treat it as a starting point
Any equation can be off by around 10% for a given person. Track how your weight responds over a few weeks and adjust — ideally with a dietitian.
Frequently asked questions
Why don't you show a bigger deficit?
Very low intakes are hard to sustain, can harm health and aren't appropriate without professional supervision.
Which activity level should I pick?
Most people overestimate. If unsure, choose one level lower than you think and adjust based on results.
Can I use it during pregnancy or breastfeeding?
No — needs change in these phases. Follow your healthcare team's guidance.