Calorie Gap Calculator
Find out exactly how many calories you should eat to reach your weight loss goals.
Your Daily Calorie Target
for healthy weight loss (~0.5 kg/week)
Mild Loss
1579
~0.25 kg/week
Recommended
1329
~0.5 kg/week
Fast Loss
1200
~1 kg/week
BMR (at rest)
Calories burned if you stayed in bed all day
1330 kcal
How It Works & FAQ
How is this calculated?
We use the Mifflin-St Jeor equation, the most accurate formula for estimating Basal Metabolic Rate (BMR):
BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + gender adjustment
Your Total Daily Energy Expenditure (TDEE) is then calculated by multiplying BMR by your activity level factor.
What is a calorie gap?
A calorie gap (or deficit) is the difference between the calories you burn and the calories you eat. To lose about 0.5 kg (1 lb) per week, you need a daily deficit of approximately 500 calories.
Our recommended target uses a 500-calorie deficit from your TDEE, while ensuring you don't go below 1,200 calories per day.
Is this calculator accurate?
The Mifflin-St Jeor equation has been shown to be within 10% of measured metabolic rates for most people. However, individual metabolism varies based on factors like muscle mass, genetics, and hormones.
Use this as a starting point and adjust based on your results over 2-3 weeks. Always consult a healthcare professional before making significant dietary changes.