Health Formula • Published on September 01, 2026 • Last updated September 01, 2026
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Weight (kg), Height (cm), Age (years), and gender constant (+5 male, −161 female) — same Mifflin-St Jeor BMR inputs as the TDEE formula
Calorie offset applied to TDEE based on fitness goal: mild loss −250, loss −500, extreme loss −1000, maintain 0, mild gain +250, gain +500
This formula extends the Mifflin-St Jeor TDEE calculation one step further by applying a calorie surplus or deficit based on a specific weight goal, producing a single daily calorie target. It relies on the widely-used approximation that roughly 500 kcal of daily deficit or surplus corresponds to about 0.5 kg (1 lb) of body weight change per week.
It's a useful approximation but not perfectly precise — actual weight change also depends on changes in metabolic rate, water retention, and body composition, so real-world results often deviate somewhat from the simple linear prediction.
Calorie targets below roughly 1,200-1,500 kcal/day (depending on gender) risk inadequate nutrition, muscle loss, and metabolic slowdown, so the calculator caps the minimum recommended target regardless of how aggressive the deficit requested is.
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