How many calories per day and what deficit should you choose?
Weight loss is a sustainable small deficit, not hunger. We compute your burn and show the corridor where weight comes off without yo-yo or muscle loss.
Your estimated burn is about 2439 kcal/day (resting ≈ 1774). The corridor above is a 15–20% deficit: roughly −0.25…−0.5 kg per week. Slow? But without rebound: crash diets bring the weight back in most cases.
Sources: the Mifflin–St Jeor equation (1990) — the most accurate estimator of BMR; a 15–20% deficit is the consensus sustainable pace of ≈ 0.25–0.5 kg/week. Don’t go below BMR without medical supervision.
How to use the result
How it works
We take the Mifflin–St Jeor equation for resting metabolism and multiply it by your activity factor.
How to read the result
It's a starting estimate. The scales tell the real story: watch the trend over two–three weeks and adjust the number.
Limitations
The calculator is not for children, pregnancy, breastfeeding or eating disorders; very low intake may be unsafe.
Related calculators
Take the short health-factor map and see how this connects to your own lifestyle.